It’s almost summer time and the weather is getting better, so it’s time to shed the sleeves and fully embrace the suns out guns out mentality with this awesome arms workout.
Building big developed arms is usually one of the goals for guys. We all want the guns to impress the girls but it takes a lot of hard work to build those 18 inch arms.
But fear not use this arms workout and you’ll soon be stretching the sleeves on your t-shirts.
A good arms workout will train both the triceps and biceps, both of these muscles can be isolated effectively so the plan will be split into two separate parts, first the triceps, then biceps and well finish with a tri-bi superset:
Close-grip bench press 3×8-12
The close grip bench place is the place to start any arms routine, start with a couple of warmup sets to get the muscles ready for the heavy load they’re about to shift.
Once suitably warm do 3 sets of 8-12 in the range of about 60-80% of your 1 rep max. This will put all three heads of the triceps under tension and is guaranteed to stimulate growth.
Lying Triceps Extension (Skullcrushers) 3×8-12
Next will be Lying Triceps Extensions aka skullcrushers. Laying down on the bench grab a bar and raise it into the top position of a bench press. Then slowly lower the forearms until the bar is close to touching your forehead, from this position raise the bar back to the top position without moving your elbows.
Do 3 sets of 8-12 increasing the weight after each set if you can manage. You could also do the dumbbell variation on this exercise if you have problems with you elbows or you want to isolate your arms individually.
Standing Barbell Curl 3×10-12
On to biceps now and the exercise everyone knows but people often get wrong. They key here is to use a weight you can curl effectively with good form i.e. NOT bending your back over to get the weight up and not moving your elbows too far forward from the starting position.
Go for heavy weight here to stimulate the biceps as much as possible all the time remembering to maintain good form. Do 3 sets of 10-12 reps and your biceps should be burning.
Dumbbell Hammer Curls 3-4×10
Hammer curls work the outer head of the biceps and are crucial to getting the desirable ‘peak’. Hold the dumbbells in your hands with your palms facing your legs in a neutral position and simply curl up from there.
Do either 3 or 4 sets of 10 depending on your energy levels and remember to squeeze every rep at the top of the rep.
Bi-Tri Superset 3×15+15
Use the cables for this. First use either a rope or a bar for triceps pushdowns, use a reasonable weight but do 15 reps. Then get straight into the cable curls using a bar, again use a weight that will test you but will allow a full 15 reps.
Do this superset 3 times back to back if you’re able to because your rest will come while doing the opposite muscle. Don’t worry if this is too much just take a short rest after each round and once recovered go again.
After this monster workout you’ll need to fuel your body for growth, check out our Super Max protein blend or any of Bio Synergy’s other whey protein supplements. Using BCAA’s can help with recovery so you can crush another session in no time.
What are you waiting for, get those guns out!