Daily Workout for Biceps, Triceps, Forearms, and Abs
Fitness

Daily Workout Routine for Biceps, Triceps, Forearms, and Abs

Time required: 30-45 minutes
Equipment needed: Dumbbells, ab wheel

The PowerBlocks are a great option for saving space while having a full range of dumbbell weight.

For the past few months, I have added some daily workouts to my weekly routine. I perform these exercises five days per week (Monday – Friday). A few of these exercises were covered previously in my post about building bigger forearms.

These exercises are done in addition to my full-body workout because arms and core are two areas that I want to focus extra attention. My frame is small so my arms naturally look skinny, and although I should be doing cardio, I don’t, so I do have some belly fat. Implementing these workouts is the closest I’ve ever come to having visible abs, but cleaning up my diet and doing regular cardio would probably be necessary to get a real 6-pack (maybe someday).

Abs before and after
2 month before and after picture of my abs.

Many of the exercises in this routine are done as drop sets. A drop set is a method of lifting that involves performing a lift until muscle fatigue is reached, immediately lowering the weight and lifting to muscle fatigue again, and repeating that process. I lower weight twice when performing drop sets.

Just like any workout, be sure to fine-tune the weight to your level of comfort. You don’t want to lift something so heavy that it injures you, but you also don’t want to lift so light that your muscles don’t get a good workout.

To get a full breakdown of the workout, scroll down. I’ve also filmed a video of the full workout (with timestamps to each exercise in the description), so if you’d like to watch that to see how the exercises are performed, check the video out on YouTube here:

Daily Workout for Biceps, Triceps, Forearms, and Abs.

1. Dumbbell Bicep Curl Drop Set

Bicep curls are a staple lift for arm workouts. You can watch my video to see the proper form for bicep curls – click here to go directly to the timestamp.

I perform the following drop set of bicep curls:

  • 30 lbs. to failure
  • 20 lbs. to failure
  • 10 lbs. to failure

2. Dumbbell Hammer Curl Drop Set

Hammer curls are great for working the biceps as well as the forearms. You can watch my video to see the proper form for hammer curls – click here to go directly to the timestamp.

I perform the following drop set of hammer curls:

  • 30 lbs. to failure
  • 20 lbs. to failure
  • 10 lbs. to failure

3. Dumbbell Tricep Kickback Drop Set

Tricep kickbacks are a fantastic way to feel the burn on your triceps. You can watch my video to see the proper form for tricep kickbacks – click here to go directly to the timestamp.

I perform the following drop set of tricep kickbacks:

  • 30 lbs. to failure
  • 20 lbs. to failure
  • 10 lbs. to failure

4. Dumbbell Wrist Curl Drop Set

Wrist curls are great for wrist and forearm strength, as well as development of vascularity in the forearm. You can watch my video to see the proper form for wrist curls – click here to go directly to the timestamp.

I perform the following drop set of wrist curls:

  • 30 lbs. to failure
  • 20 lbs. to failure
  • 10 lbs. to failure

5. Dumbbell Reverse Wrist Curl Drop Set

Reverse wrist curls are a little harder to perform than a normal wrist curl, so I recommend using less weight than you would use for wrist curls. You can watch my video to see the proper form for reverse wrist curls – click here to go directly to the timestamp.

I perform the following drop set of reverse wrist curls:

  • 20 lbs. to failure
  • 10 lbs. to failure
  • 5 lbs. to failure

6. Ab Wheel Rollouts

Ab wheel rollouts were very difficult for me at first. If you’ve never done them, you may want to start with fewer repetitions. Keeping your core engaged and form correct is also important to get the fullest benefit from this exercise. You can watch my video to see the proper form for an ab wheel rollout – click here to go directly to the timestamp.

I perform 20 repetitions of the ab wheel rollout.

7. Plank

When performing a plank, your body should form a straight line from the ankles to the shoulders. Like the ab wheel rollout, you want to make sure your core is engaged. You should feel the burn in your core as well as your quads, glutes, and calves. You can watch my video to see the proper form for a plank – click here to go directly to the timestamp.

I perform a plank for 60 seconds.

8. Side Plank (left and right)

While planks work the front of your core, namely the abs, side planks will strengthen your obliques – the side muscles of your core. Just like the plank, you want to keep your body in a straight line. You can use your free hand to feel your side muscles while performing the exercise – they should feel tight if properly engaged. You can watch my video to see the proper form for a side plank – click here to go directly to the timestamp.

I perform a side plank on each side of my body for 60 seconds.

And that’s all there is to it! This is my full routine for arms and core that I perform five days per week. There are a plethora of other exercises that can work out the arms and core, but this is the routine I’m sticking with for now. As always, feel free to reach out with any questions or general comments! Thanks for reading!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s