Well sculpted arms are a hallmark of being in good shape much like a nice set of abdominal muscles. That is why everyone always likes arm days or at least the portion of a workout that involves biceps or triceps. But is your current program providing the best workout for your arms?
This program is a max arm blaster based around a few solid principles; super sets and getting a maximum pump. We are going to work the arms in a single session and this type of routine meshes well into a multiple day split. You can include this routine after shoulders on the same day if need be.
Maximum Arm Blaster
This routine involves supersets of exercises that affect the same area of each muscle. As these body parts are linked together there will be a huge infusion of blood in the area being worked. We will focus on the large muscle belly first, then move to a stretch position exercise, and finish with a peak contraction exercise. Fair warning, you might have a problem using your arms after this workout.
The sets should all be done in a slow, controlled manner. We are looking to work the muscles, not just lift a weight. Each exercise will have 1 or 2 warm-up sets followed by a work set to complete exhaustion even if that exceeds the listed number of repetitions. Rest for thirty seconds to a minute between sets.
- Close Grip Bench Press – 3 sets of 6 to 10 repetitions
- Barbell Biceps Curls – 3 sets of 6 to 10 repetitions
For triceps make sure to keep the elbows tight to the body and do not bounce the weight off your chest. Hold the lock-out position for at least a 1 count.
- Incline Bench EZ-Curl Triceps Extensions – 2 sets of 6 to 10 repetitions
- Incline Bench Alternating Dumbbell Curls – 2 sets of 6 to 10 repetitions
For the incline work use a 45 degree angle for both exercises. For triceps keep the elbows tight together and pointed towards the ceiling. For biceps let the arms hand straight down and twist the wrist at the top of each curl.
- Rope Triceps Pushdowns – 2 sets of 8 to 12 repetitions
- Cable Curls – 2 sets of 8 to 12 repetitions
For the cable curls you can use single grips or a straight bar. Some gyms have cable stations for biceps curls which are fine as long as they are not a preacher station. For the triceps pushdowns try and keep your elbows tight against your ribs and flare the rope out at the bottom of the movement for maximum contraction.
- Barbell Wrist Curls – 2 sets of 8 to 12 repetitions
- Barbell Reverse Wrist Curls – 2 sets of 8 to 12 repetitions
Go nice and slow and do not go too heavy as that risks wrist ligament damage.