Does anyone ever have a hard time getting fired up for arm workouts? For men or women, arms are probably the easiest thing to look forward to in the gym. For starters, even the most grueling arm workout leaves you nowhere near as exhausted as legs or back; the muscles are just smaller. Secondly, they are a body part people love to train because you see them so often.
Of course getting fired up for your arm workout is one thing, finding the right program to turn toothpicks into pythons is another thing entirely. Of course that is what this article was written for; to provide you with some great arm workouts for bigger guns!
Brutal Arm Workouts!
This arm workout is brutal and intense. You will be pumped up and exhausted when you are done. For any exercise with more than 2 sets, the first set is a warm up and the other sets are work sets completed to exhaustion.
- Standing Dumbbell Curls – 3 sets of 8 reps – Use an alternating curl motion and perform drop sets on the last 2 sets aiming for 6-8 reps each drop.
- Barbell 21’s – 2 sets of 7x7x7 reps – Perform barbell curls using the 21 method. The first 7 reps are from starting to halfway up, the second 7 reps are from halfway up to full contraction, and you finish with 7 full reps for 21 total reps in each set.
- Dumbbell Concentration Curls – 1 set of 8 to 12 reps – Why only one set? Because you will do slow negatives of at least 4 seconds on each repetition.
- 1 1/2 Rep Tricep Rope Pushdowns – 3 sets of 8 reps – Grab a rope handle for these. Each rep is done full, then going half way up before locking back out again. This 1 1/2 style is a great burner!
- Incline Lying Triceps Extensions – 3 sets of 8 reps – Use a flat bar and try and not crush your skull. The incline bench is a better angle than flat with a much better stretch.
- Bench Dips – 3 sets of 12 reps – If bodyweight alone isn’t enough, add weight plates to your lap. These are a great finisher.
Ideally you can do arms on a single day or split this routine up. The focus is on getting a serious pump along with attacking from multiple angles.
Classic Mass Builder
This routine is a classic that goes back to the 1970’s. It was all about volume. For each exercise listed go to failure on the last 2 sets.
- Standing barbell curls – 3 sets of 10 reps
- Incline Dumbbell Curls – 3 sets of 8 reps
- Preacher Bench Curls – 3 sets of 8 to 10 reps
- Concentration Curls – 2 sets of 8 to 10 reps OR Barbell Curl 21’s – 2 sets of 21 reps
- Pushdowns – 3 sets of 8 to 12 reps
- Skull Crusher – 3 sets of 8 to 10 reps
- Standing French Press – 3 sets of 8 to 10 reps
There you have it; a pair of arm workouts that you can utilize to crank up the size of those guns. Give each one a try and see which feels better, then start grinding it out!