If you want to make sure that you’re getting the most out of your arm day workout, just slow down.
“Before you go getting crazy and implementing workouts you find off Instagram, try this small change: time,” Atkins says. “By changing the tempo of your exercises, you’re effectively changing the amount of time under tension. You can vary your time in workouts by moving slower in the eccentric or ‘lowering’ phases or merely holding an exercise isometrically for a few breaths before releasing the position.
Whatever you decide to do, Atkins believes the best workouts are the most simple, like this straightforward dumbbell routine that will work your biceps, back, and shoulders. All you need is a set of weights to take on the workout—check out this adjustable set from Bowflex if you want to do it at home.will teach you all the fundamentals to get the most out of your weight session.]
Perform each exercise for 6 to 12 reps. Progress through each movement slowly, and pause for a count at the sticking point of each rep.Run through the circuit 3 times to complete the workout. Remember, timing is key here—you lose out if you try to rush.
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