If there’s one thing that all guys strive to have, it’s massive arms. Whether you’re a powerlifter, bodybuilder, CrossFit nut or casual gym goer, there’s no point hiding that we all love a good arm pump every now and again, and we all look for the best arm workout ever.
The trouble is that not many people actually know how to train their arms properly. Most people will just go into the gym with the sole aim of chasing a pump to look good in the mirror immediately after a session only for it all deflate in the hours after.
Now, if you’ve ever been serious about your lifting, then you’ll already know that the key to consistent gains is progressive overload. Progressive overload simply means increasing the stress on your muscle over time. You can either do this through increasing the sets, reps, duration of the lift and weight on the bar or by decreasing the rest time.
So, the start of your session should focus on some main movement in a low-rep range where you focus on increasing the weight on the bar each week. For the triceps, I recommend the close grip bench press, and for the Biceps, I recommend the standing EZ-Bar curl. However, these two lifts can be whichever you prefer and find you can handle the heaviest weight on.
Your next sets will come in slightly lighter and with slightly more reps. These will also have a reduced rest time, but nothing too drastic that you’re feeling too burnt out. For these exercise, you want to find something that really isolates both your biceps and triceps but you can still handle a relatively heavy load with. I recommend the rope press-down and the cable curl.
Lastly, you’re going to hit each side of the arm with some high-rep, low-rest work to really direct blood into the muscle, get a sick pump, and burn out all the muscle fibres. The workout finishes with two supersets where you immediately switch from tricep to bicep exercise, rest a minute, and then go again.
(it is very important to consult a doctor before any physical effort)
The Arm Workout
Close Grip Bench Press: 4 x 4-6 (3 Minutes Rest)
EZ Bar Curl: 4 x 4-6 (3 Minutes Rest)
Cable Rope Press-down: 4 x 10-12 (2 Minutes Rest)
Cable Curl: 4 x 10-12 (2 Minutes Rest)
Superset #1 (1 Minute Rest)
Incline Dumbbell Curl: 3 x 16
Dumbbell Tricep Close Press: 3 x 16
Superset #2 (1 Minute Rest – Last Set Taken to Failure)
Cable Crucifix Curl: 3 x 16
Overhead Cable Extension: 3 x 16