Arm Day

So recently I have discovered my obsession for shoulders and arm day…… Just ask my best friend. I’m always throwing something in to change the workout up or hit a different arm muscle in a different way. And I’ve slowly been noticing results! Progress is slow, but so addicting. I like to alternate my arm day doing shoulders and biceps and then my full arm other times. so I thought I’d walk you through one of my arm day workouts!


  • Dumbbell lateral side raises 4×10
  • Dumbbell lateral front raises 4×10
  • Dumbbell shoulder press 4×10
  • To change it up I will add every other time 3×10 Arnold presses for fun.
  • Straight bar overhead press 4×10
  • Rear delts lateral side raises 4×12
  • Shrugs 4×12


  • Dumbbell bicep curl 4×20 so ten on each arm
  • Hammer curl 4×20 ten each arm
  • One of my friends recently introduced me to Spider curls and I AM ADDICTED so Spider curl 4×12-15 both arms at once
  • Bicep curl with machine 4×10
  • I like to throw concentration curls in every other time and I do 4×10 with those slowly or preacher curls where I use a bench and rest my arm against it and do 4×10 each arm.
  • Bicep curl with bar 4×10
  • Overhand bicep curl with bar 4×10


  • Dips 4×10
  • Skull Crushers 4×10 I alternate with side skull crushers too which I notice hit my triceps a bit more than regular skull crushers do. 
  • Tricep pushdowns with cable 4×10
  • tricep extension machine 4×10
  • tricep dumbbell kickback 4×10 on each arm
  • overhead dumbbell extension 4×10 I usually just hold one weight with both hands instead of two separate lower weights

These are my main workouts for arms, but I do sometimes throw different exercises in just to be different and to try something new. I usually break it up as well where I do shoulders and biceps one day and do triceps with chest. I have done biceps and triceps before and given shoulders a day of their own and once in a while I’ll hit arms and shoulders, but I usually like to break them up.

I will also break up my reps sometimes and somedays do heavier weights and lower reps and other days do lighter weights and higher reps, but my 4×10 is my basic rep set usually.

Let me know if this was helpful and if you’d like me to post my basic workouts for the other muscle groups!!! 🙂


3 Comments Add yours

  1. wmeberle says:

    That looks like some great work, Mikaela! Very well done 👍💪😊 And the hard work is definitely paying off, you’re looking stronger and stronger! 🙏🤗🙌

    Liked by 1 person

  2. Frank Dalziel says:

    Hi Mikaela: Not certain if you posted your other workouts, but if not, I’d appreciate seeing them one day. I suspect some things have changed for you over time? You look fabulous! I’m really in awe of the amount of hard work and research you put into your transformation! In my opinion, you have been very successful. Through my own journey, and these blogs, I’m really starting to fully appreciate what you have been through. What a warrior!!! 🥰🥰


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