This article is aimed at the one body part that every weightlifter desires… Some Big Ass Arms! Arm training in general is relatively complex because we are dealing with small muscles groups that do not necessarily respond well to heavy weight training. This arm routine will revolve around achieving the maximum amount of blood flow and pump to both your biceps and triceps. I have specifically designed this workout to break through any sort of plateau or difficulty people may have with getting their arms to grow and look proportionate. In general, your biceps should make up 1/3 of your overall arm size while your triceps should make up roughly 2/3 of the size.
This workout will focus on higher reps and strong forceful contractions to maximize arm muscle recruitment! The key to getting through this workout and maximizing efficiency is keeping the intensity high! We are going to be moving throughout this workout and trying to pump as much blood into the arms as possible. Throughout this workout we want to keep the rest periods around 30 seconds in between sets. Keeping hydrated during this workout is also key as we want to fill the arms up as much as possible. We will begin by warming up with 3-4 sets of dumbbell curls and triceps rope pushdowns. This will ensure that the muscles are nice and warmed and primed for maximum activation!
I will now explain the PUMP Set, the first bicep that we will be conducting. This came from my own crazy mind and is meant to set the intensity for the remainder of the workout! This set involves grabbing a standard 45 lbs. barbell and completing 100 continuous reps of bicep curls! After completing this your arms should feel like Jell-O and you should’ve worked up a nice sweat. We will continue the rest of the bicep exercises while focusing on good contractions and keeping the arms as pumped as possible. The triceps exercises involved in this workout are designed to equally target each head and help develop the nice “horseshoe” shape. Finally, we will end with a forearm exercise! Forearms are often a neglected body part and will be essential in completing the look of Massive Arms! Good luck and if your arms feel like they are going to burst then you have successfully completed this savage arm day!
(WARNING – Skin Tearing Pumps Ahead!)
Pump Set – 100 Reps of Barbell Curls (No rest/putting down the bar if possible)
Dumbbell Bicep Curls – 3-4 Sets of 12 Reps
Dumbbell Hammer Curls – 2-3 Sets of 10 Reps
Preacher Curl Machine – 3-4 Sets of 12 Reps (Good contraction! Hold at top for 3 secs)
Triceps Rope Pushdowns – 3-4 Sets of 12 Reps (After last set drop weight by 50% and continue till failure)
Skull Crushers – 3-4 Sets of 12 Reps
Close Grip Bench Press – 2-3 Sets of 10 Reps
Overhead Dumbbell Triceps Press – 2-3 Sets of 12 Reps
Dumbbell Wrist Curls – 4 Sets of 15 Reps