Expert-Recommended Arm Workouts for Maximal Results

Here's a 30-day plan for arm workouts:

Day 1:

• Push-ups (3 sets of 10 reps)
• Tricep dips (3 sets of 10 reps)
• Bicep curls (3 sets of 10 reps)

Day 2:

• Diamond push-ups (3 sets of 10 reps)
• Skull crushers (3 sets of 10 reps)
• Hammer curls (3 sets of 10 reps)

Day 3:

• Close grip push-ups (3 sets of 10 reps)
• Overhead tricep extensions (3 sets of 10 reps)
• Concentration curls (3 sets of 10 reps)

Day 4:

• Pike push-ups (3 sets of 10 reps)
• Kickbacks (3 sets of 10 reps)
• Reverse curls (3 sets of 10 reps)

Day 5:

• Decline push-ups (3 sets of 10 reps)
• Tricep pushdowns (3 sets of 10 reps)
• Preacher curls (3 sets of 10 reps)

Repeat this cycle for 30 days, gradually increasing the weight or reps as you progress. Remember to take rest days as needed and to stretch before and after each workout to prevent injury.