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Arm Day Workout Routine for Warrior Arms

Arm Day Workout Routine for Warrior Arms

This arm day workout routine can help warriors build muscular strength, endurance and aesthetics in the biceps and triceps.

Fictional to Functional Fitness:

This arm day workout is driven by the muscular aesthetics we see in the Dragon Ball series such as Goku, Vegeta, Trunks and even Kale and Caulifla. Although majority of the power in a hand strike comes from the technique in execution, another working factor that supports this type of power is the strength behind it. This arm day workout routine will challenge warriors to complete a series of exercises that can help warriors improve muscular strength and aesthetics in the biceps and triceps.


Increase strength

Improve muscular aesthetics

Improve punching power

Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a specific muscle group workout at least 2-3x/week for a given amount of time. Depending on lifting experience, some warriors may see improvements in about 4-6 weeks.

Training Equipment Required:


Elevated Surface

Leg Day Workout Details:

Complete 8-12 repetitions for each exercise

Complete 3-4 sets

Rest 30-60 seconds between each superset

Leg Day Workout Routine:

Dumbbell Bicep Curls

Dumbbell Hammer Curls

Chin Ups

Dumbbell Tricep Kickbacks

Tricep Dips

Exercise Alternatives:

If equipment is limited or if regression is required, here are some exercise regressions.

Chin Ups > Flex Arm Hold (15-60 sec.)

Tricep Dips > Tricep Push Ups

Arm Day Workout Routine for Warrior Arms

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.


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