Am I doing a complete workout for arms?

[adrien26]

Hello,

I have chosen to focus on arms and building arm strength three times a week at the gym.

I just want to know if I am exercising all of the arm muscles or if I am missing certain muscles with workouts (so many exercises and machines out there!)

Here is journal (3x a week):

Wed., 12/1/10
WARM-UP: Bike: 5 minutes

EXERCISES:

SET #1 SET #2 SET #3 SET #4
REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT
Bicep Curl 8 10 8 10 8 10 8 10
Hammer Curl 8 10 8 10 8 10 8 10
Lateral Raise 8 10 8 10 8 10 8 10


Fri. 12/3/10
WARM UP: Treadmill: 10 minutes

EXERCISES:

SET #1 SET #2 SET #3 SET #4
REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT
Straight-leg
Deadlift 15 15 15 15 10 15 12 15
Thrusters 12 15 10 15 8 15 6 15
Bicep Curl 12 15 8 15 6 15 NA NA


Mon. 12/6/10
WARM UP: Treadmill: 10 minutes

EXERCISES:

SET #1 SET #2 SET #3
REPS WEIGHT REPS WEIGHT REPS WEIGHT
Hammer Curl 9 20 8 15 6 15
Bicep Curl 5 15 8 10 6 15
Lateral Raise 10 10 8 10 6 10


Wed. 12/8/10
WARM UP: Treadmill: 10 minutes

EXERCISES:

SET #1 SET #2 SET #3
REPS WEIGHT REPS WEIGHT REPS WEIGHT
Bicep Curl 10 15 6 15 6 15
Hammer Curl 10 15 6 15 6 15
Single Arm
Dumbbell Row 10 15 6 15 6 15
Leg Extension 10 70 8 70 6 70


Fri. 12/10/10
WARM UP: Treadmill: 10 min

EXERCISES:

SET #1 SET #2 SET #3
REPS WEIGHT REPS WEIGHT REPS WEIGHT
Leg Extension 10 85 8 85 6 85
Leg Press 10 90 8 90 6 90


Mon. 12/13/10
WARM UP: Treadmill: 10 min

EXERCISES:

SET #1 SET #2 SET #3 SET #4
REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT
Chest Press 10 25 10 25 6 40 6 40
Incline Chest 5 45 5 45 5 30
Bicep Curl 10 15 8 15 6 15
Hammer Curl 10 15 8 15 7 15


Wed. 12/15/10
WARM UP: Bike: 10 min

EXERCISES:

SET #1 SET #2 SET #3
REPS WEIGHT REPS WEIGHT REPS WEIGHT
Chest Press 10 25 8 30 6 30
Incline Chest 10 30 8 45 6 45
Bicep Curl 10 15 8 15 6 15


Fri. 12/17/10
WARM UP: Treadmill: 10 min

EXERCISES:

SET #1 SET #2 SET #3
REPS WEIGHT REPS WEIGHT REPS WEIGHT
Chest Press 10 25 8 30 6 30
Incline Chest 6 45 6 30 6 30
Bicep Curl 10 15 8 15 6 15
Hammer Curl 10 15 6 15 6 15


Mon. 12/20/10
WARM UP: Treadmill: 10 min

EXERCISES:

SET #1 SET #2 SET #3 SET #4
REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT
Incline Chest 10 30 10 30 8 45 6 45
Chest Press 10 40 8 40 6 40
Bicep Curl 10 15 8 15 6 15
Hammer Curl 10 15 6 15 6 15
Lateral Raise 10 10 8 10 6 10


Wed. 12/22/10
WARM UP: Treadmill: 10 min

EXERCISES:

SET #1 SET #2 SET #3
REPS WEIGHT REPS WEIGHT REPS WEIGHT
Inclline Press 10 45 8 45 6 45
Seated Row 10 30 8 40 6 40
Lat Pull 10 45 8 45 6 55
Lateral Raise 10 10 8 10 6 10


Fri. 12/24/10
WARM UP: Treadmill: 10 min

EXERCISES:

SET #1 SET #2 SET #3
REPS WEIGHT REPS WEIGHT REPS WEIGHT
Lat Raise 10 10 8 10 6 10
Seated Row 10 55 8 55 6 55
Lat Pull 10 55 8 60 6 60
Triceps
Press Down 10 30 8 30 6 30


Mon. 12/27/10
WARM UP: Treadmill: 10 min

EXERCISES:

SET #1 SET #2 SET #3
REPS WEIGHT REPS WEIGHT REPS WEIGHT
Triceps
Press Down 10 30 8 30 6 30
Seated Row 10 60 8 60 6 60
Lat Pull 10 60 8 60 6 60
Lat Raise 10 10 8 10 6 10


Mon. 12/27/10
WARM UP: Treadmill: 10 min

EXERCISES:

SET #1 SET #2 SET #3
REPS WEIGHT REPS WEIGHT REPS WEIGHT
Triceps
Press Down 10 30 8 30 6 30
Seated Row 10 60 8 60 6 60
Lat Pull 10 60 8 60 6 60
Lat Raise 10 10 8 10 6 10


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Thank you!

As you can see, I've been experimenting with different exercises. Yes, there was a day or two where I did leg workouts but for the purpose of this post, please ignore them and just look at the arm ones.

[adrien26]

Sorry, when posting I formatted the workouts, but I guess it didn't carry over for the actual post.

I'm just curious if I'm not training certain arm muscles.

Thanks!

[Lateralis17]

Put simply...It looks like you are hitting all of the muscles in the arms. But there are different ways to focus on the muscles. What I mean is hand position. like for curls I do two sets of wide grip and two sets of close grip. Wide grip will work the insides of your biceps more and close grip will work the outsides more. There are tons of positions that can be used to focus on certain muscles for most exercises. Play around with the positions. It's a good way to ensure that your arms are getting worked out all the way around. Hope this helps.
Cheers

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