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Alternative exercise: close-grip push-ups or JM press. The #1 Arm Workout. So here are the 4 exercises you should include in your arm workout to absolutely blow up your arms — complete with the reps, sets, and alternatives.Upper Body Muscles: Chest, Shoulders, Back, Triceps, Biceps. Lower Body Muscles: Glutes, Quads, Hamstrings, Calves. And with this in mind, the exercises your upper lower workout routine include should focus on the following: Upper Body Pushing Movements: These movements will train your chest, shoulders, and triceps.Close grip bench press 6-8 reps. Reverse grip triceps pushdowns 8-10 reps. Triceps pushdowns 8-10 reps. Diamond push-ups to failure. 7. Abs and core giant set. This giant set hits your midsection from every angle. Instead of doing each exercise for a specific number of reps, you will do each movement for a set time.Hit a target muscle from multiple angles with high volume (sets and reps) to stimulate growth. 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