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Workout

Arm Definition: Precision Work

~1 h. 5 min.
~780 kcal
⁉️ Comments

This workout is designed for those who want not just to "pump up their arms," but to develop defined muscle tone — prominent biceps, dense triceps, and well-worked shoulders. The suspension loop format allows you to train through a full range of motion under constant muscular tension, which is essential for detailed muscle definition.

This workout is intended for an intermediate fitness level. You already know the basic movements and are ready for focused, mindful work. There are no random exercises here: every movement has been chosen to systematically load the flexors, extensors, and stabilizers of the arms from different angles and planes.

  • Alternate between biceps and triceps exercises — this allows you to keep working without lengthy rest periods and maintain muscle engagement throughout the entire session.
  • Control the movement in both phases — both on the way up and on the way down. The eccentric phase with suspension loops is especially effective for building definition.
  • Pay attention to your body position: the stricter your technique, the more precisely the load targets the intended muscle rather than being distributed across the entire body.

This workout fits well into a split program as an arm-focused day, or can be used as a finishing session after a primary back or chest workout.

Warm up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Main exercises
Forearm flexion
4
Level: 2
R1
12
Forearm flexion
4
Level: 2
R2
12
Overhead Forearm extension
5
Level: 2
R1
12
Overhead Forearm extension
5
Level: 2
R2
12
Forearm flexion with single arm (sideways)
5
Level: 2
S1
8
Forearm flexion with single arm (sideways)
5
Level: 2
S2
8
Forearm flexion with single arm (sideways)
5
Level: 2
S1
8
Forearm flexion with single arm (sideways)
5
Level: 2
S2
8
Forearm extension (single arm)
5
Level: 2
S1
8
Forearm extension (single arm)
5
Level: 2
S2
8
Forearm extension (single arm)
5
Level: 2
S1
8
Forearm extension (single arm)
5
Level: 2
S2
8
Forearm flexion with reverse grip
3
Level: 2
R1
12
Forearm flexion with reverse grip
3
Level: 2
R2
12
Forearm extension
5
Level: 3
R1
12
Forearm extension
5
Level: 3
R2
12
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Forearm extension (reverse grip)
6
Level: 3
R1
12
Forearm extension (reverse grip)
6
Level: 3
R2
12
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Bar muscle up
9
Level: 3
R1
10
Bar muscle up
9
Level: 3
R2
10
T adduction
7
Level: 3
R1
10
T adduction
7
Level: 3
R2
10
Narrow press
7
Level: 3
R1
10
Narrow press
7
Level: 3
R2
10
Narrow grip pushups in plank
8
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R2
10
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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