Intermediate’s Barbell Arm Workout Routine

How To

• Stand with your feet shoulder-width apart, and hold the barbell slightly wider than your shoulder-width.
• Raise the barbell while fixing your elbow.
• Slowly lower the barbell while maintaining movement of your elbows.

Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a weight that you can comfortably lift for 8-12 repetitions.

Stand with your feet shoulder-width apart and hold the barbell with an underhand grip, hands shoulder-width apart.

Keep your elbows close to your sides and slowly curl the barbell up towards your shoulders, squeezing your biceps at the top of the movement.

Lower the barbell back down to the starting position in a controlled manner, keeping your elbows locked in place.

Focus on maintaining proper form throughout the exercise, avoiding any swinging or jerking motions.

Perform 2-3 sets of 8-12 repetitions, gradually increasing the weight as you become stronger.

How To

• With your feet shoulder-width apart, hold the barbell with the back of your hand facing the upper side.
• Lift the barbell with your biceps while keeping your elbows fixed. At this time, keep your chest wide open to avoid curling your shoulders.
• Slowly lower the barbell while maintaining tension in your biceps.

Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight to focus on proper form and technique.

Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, palms facing down.

Keep your elbows close to your body and curl the barbell up towards your shoulders, squeezing your biceps at the top of the movement.

Lower the barbell back down slowly and under control, fully extending your arms.

Engage your core and maintain a neutral spine throughout the exercise.

Perform the exercise in a controlled manner, avoiding any swinging or jerking motions.

How To

• Lie on the bench
• Grab the bar with both hands and lift it vertically from your face
• With the elbows fixed, slowly lower the bar to a height that nearly touches your forehead
• Keep the elbows fixed, slowly lift the bar to return to position 1

sets: 4 sets
reps: 8~10 reps
Rest time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight to ensure proper form and prevent injury.

Keep your elbows stationary and close to your head throughout the movement.

Lower the weight slowly and under control, focusing on the triceps muscles.

Engage your core and maintain a neutral spine throughout the exercise.

Exhale as you extend your arms and inhale as you lower the weight.

Gradually increase the weight as you become more comfortable and confident with the exercise.

How To

• While holding the roller handle with the back of your hand facing the sky, extend your arms out in front of you.
• Rotate the handle large enough with one hand while keeping both arms outstretched.
• Take turns on each hand and rotate the handle.
• When you have finished winding the rollers, unwind the rollers by rotating the handle in the opposite direction.

Sets: 4 sets
Reps: 8~10 reps
Rest Time: 1min

🤖 CHAT GPT 코치의 의견을 들어볼까요?

Start with a light weight to avoid strain or injury.

Hold the wrist roller with an overhand grip, palms facing down.

Stand with your feet shoulder-width apart and engage your core.

Slowly roll the weight up towards your body by rotating your wrists.

Pause at the top for a second, then slowly lower the weight back down.

Keep your elbows close to your body and maintain proper form throughout the exercise.

How To

• With the EZ bar in both hands, lean your chest against the incline and place your arms on the incline.
• Keeping the upper body and elbows fixed, feel the contraction of the biceps and pull up the EZ bar. At this time, make the most of the range of motion so that the forearm can be rolled up to the point where it is perpendicular to the ground.
• Slowly lower the bar, stopping just before the arms are fully extended.

Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight to focus on proper form and technique.

Keep your elbows stationary and close to your body throughout the movement.

Engage your biceps by squeezing them at the top of the curl.

Control the movement by slowly lowering the weight back down to the starting position.

Focus on your breathing, exhaling as you curl the weight up and inhaling as you lower it down.

Gradually increase the weight as you become more comfortable and confident with the exercise.

How To

• Lay your body on the bench and hold the barbell a little narrower than your shoulders.
• As you feel the relaxation of the chest muscle, lower the barbell toward your chest while bending your arms.
• While feeling your triceps contracting, push the barbell in the vertical direction of the body.

Sets: 4 sets
Reps: 8~10 reps
Rest Time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a weight that you can comfortably lift for 8-12 reps.

Position your hands close together on the barbell, slightly narrower than shoulder-width apart.

Keep your elbows tucked in close to your body throughout the movement.

Lower the barbell slowly and under control, aiming to touch your chest just below your nipples.

Push the barbell back up explosively, fully extending your arms at the top of the movement.

Engage your core and maintain a stable and neutral spine throughout the exercise.