How do you make the most of your arm day? Are hundreds of curls the way to go? Well, they’re not going to be the most efficient way to build the arms, but definitely include them if you enjoy them.
To get the most bang for your buck, however, you’ll want to start off with a compound move. Let the compound move be your primary focus. “The big muscle groups is where we want to spend most of our time,” says Chase Erwin.
For example, seated rows are primarily a back move, but they’ll also incorporate the use of your biceps. Then, you can move on to isolation moves (i.e. a hammer curl). Or, let’s use the shoulder press as a primary lift. They also incorporate the use of the triceps. Once that move is taken care of, you can move on to an isolation move (i.e. bench dips).