Who doesn’t want bigger arms? Arms are the one muscle group that the rest of the world can see when you’re in a t-shirt. If it is massive arms that you seek, get ready to push yourself. This is the best arm workout for mass which combines bi-tri supersets to bring you an INSANE pump along with MAXIMUM gains!
Supersets
Doing bicep and tricep exercises back-to-back delivers a pump like no other. Keep in mind that the tricep has three heads (long, medial, lateral) and that the bicep has two (long, short). This workout includes different exercises aimed at hitting the particular heads of the bi’s and tri’s to bring out maximum separation. The supersets will be intense so be prepared to push past your comfort zone.
The Workout
None other than Arnold Schwarzenegger himself is responsible for the popularity of supersets. In fact, this arm workout is based on the exercises that Arnold found most effective. Arnold’s principles for arm training, however, go further than just the exercises. Arnold was all about turning his vision into reality. He can be quoted as saying that he used to imagine his biceps as mountains and pictured himself lifting extremely heavy weights. The power of the mind cannot be underestimated. Furthermore, Arnold incorporated methods so that his body would never get used to a particular routine. He would always be switching up the amount of reps, order of exercises, number of sets, etc. Following Arnold’s principles for arm training will get you well on your way to the massive arms you have always wanted!
Bicep Curls & Skull Crushers: 4 Supersets of 10-12 reps
Hammer Curls & Tricep Push Downs: 4 Supersets of 10-12 reps
Incline Curls & Kneeling Tricep Extensions: 4 Supersets of 10-12 reps
Concentration Curls & Tricep Kickbacks: 4 Supersets of 10-12 reps
Bench Dips: 50 reps
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Superset#1: Bicep Curls and Skull Crushers – 4 sets of 10-12 reps per superset
As to minimize the use of other muscles, do the bicep curls sitting on a bench. Focus on bringing the dumbbell up in a controlled manner and supinating your grip at the top. The bicep curl focuses on building overall bicep mass hitting both the long and short heads. Skull crushers are the ultimate tricep mass building exercise. They emphasize hitting the long head of the tricep, which is also the largest part of the tricep. I have had problems with skull crushers in the past causing pain in my elbows, but that was mainly attributed to improper form. You can do skull crushers with either dumbbells or an ez bar. I often switch between the two. Let The Buff Dudes teach you the correct form for skull crushers.
Superset#2: Hammer Curls and Tricep Pushdowns – 4 sets of 10-12 reps per superset
Hammer curls are great for targeting the long head of your bicep and forearms. There are two variations of hammer curls. One variation keeps the dumbbells at the side while the other brings them closer to the body. I prefer the latter. So does 4X Mr. Olympia Phil Heath. Tricep push downs can be done with a straight bar, V-bar, or a rope extension. I often alternate between the V-bar and rope extension. Pushing down with the heal of your hand will allow you to move maximum weight.
Superset#3: Incline Curls and Kneeling Tricep Extensions – 4 sets of 10-12 reps per superset
Incline curls put emphasis on the long head and can really work to bring out the bicep peak. You don’t really need a heavy weight to feel the contraction. Sit on a 45 degree bench and keep your arms slightly behind your body. At the top of the movement supinate the grip and focus on flexing your bicep. I don’t see enough people doing incline curls these days. Arnold loved incline curls. Lou Ferrigno (Arnold’s major competitor in the 1974 Olympia and The Incredible Hulk ) says that incline curls are his favorite bicep exercise. Combining incline curls with kneeling tricep extensions will add to your already crazy pump. I like using a bench for kneeling tricep extensions as to take my legs completely out of the equation, thus bringing sole focus onto the triceps.
Superset#4: Concentration Curls and Tricep Kickbacks – 4 sets of 10-12 reps per super set
The concentration curl is another exercise that was made popular by Arnold. He credited the concentration curl for his towering bicep peaks. No exercise isolates the bicep long head quite like the concentration curl. There are two variations of this exercise. You can do it sitting on a bench or standing. Arnold preferred the latter, and so do I. Tricep kickbacks fit well into this superset, as they to are an extreme isolation exercise. Kickbacks also have two variations. You can do them with a dumbbell or with the cable machine. I prefer the cable machine because it keeps the muscle engaged during the eccentric portion of the exercise as well. At this point your arms will be very tired, so don’t worry about using light weight. At this point it is all about maximizing that pump!
Finisher: Bench Dips – 50 reps
There are many variations of the bench dip. If you’re feeling burnt out then you can do them with your feet on the floor. I prefer to do them with my feet on another bench. Bench dips are a great finisher because they are a tricep compound movement that works all three heads. Try to complete 50 reps in as few sets as possible. Your triceps will surely be on fire after this one!
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To Sum Up
I want you to do this arm workout once a week for 8 weeks.
Bicep Curls & Skull Crushers: 4 Supersets of 10-12 reps
Hammer Curls & Tricep Push Downs: 4 Supersets of 10-12 reps
Incline Curls & Kneeling Tricep Extensions: 4 Supersets of 10-12 reps
Concentration Curls & Tricep Kickbacks: 4 Supersets of 10-12 reps
Bench Dips: 50 reps
You are essentially doing over 32 sets of exercises. If you are not used to training with this level of intensity, you should consider modifying this routine. Eventually, you can work your way up to completing it in full. Over the 8 week period your arms can gain up to 1.5 inches if you really push yourself. Make sure to take before and after measurements of your flexed arm to see tangible results. Also measure your arms once before the workout and once after to observe the pump in action.
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