We all love training arms, there’s no two ways about it.
And, you can never have enough arm workouts either.
But, the problem is that the vast majority of arm training routines you’ll find on the internet are downright terrible.
They either have too much volume, not enough volume, or don’t incorporate enough variety to effectively stimulate all regions of the arm musculature.
That’s all about to change as we have created a killer biceps and triceps workout tailor-made for you.
These arm supersets blast your biceps and triceps from all angles to help you get extreme muscle growth. You’ll also be the recipient of some painful, yet pleasurable muscle pumps when taking a serving of Noxious prior to training.
Noxious is our stimulant-free pump pre workout specifically designed to enhance nitric oxide production, cell volumization, and blood flow.
Killer Arm Workout
- Weighted Chin Ups -- 3 sets x 6-8 reps
- Weighted Dips -- 3 sets x 8-10 reps
- EZ Bar Curls -- 3 sets x 10-12 reps
- Close Grip Bench Press -- 3 sets x 8-10 reps
- Rope Hammer Curls -- 2 sets x 10-12 reps
- Rope Pushdown -- 2 sets x 10-12 reps
- Alternating Cross-Body Dumbbell Curl -- 3 sets x 10-12 reps
- Cable Overhead Tricep Extension -- 2 sets x 12-15 reps
Two Arm Training Tips for Better Results
Use Good Form
The biggest reason people struggle to build any substantial size in their arms is due to the fact that they have crappy form. They’re either heaving the weights up or letting gravity pull it back down.
Building bigger arms begins with leaving your ego at the door. Choose a weight that allows you to complete the prescribed number of reps with perfect form. Explosively lifting the weight up and “resisting” it back down.
Start doing this and watch your arm growth explode!
Train in Multiple Rep Ranges
It was once believed that to build big arms you needed to do a lot of high rep, light weight pump work. While that addresses one mechanism by which muscles can grow, it neglects the other two mechanisms of hypertrophy: muscle damage and mechanical tension.
To get the most from your arm training, you need to train using both heavy weights with low reps and lighter weight with higher reps. This gives you the “best of both worlds” and provides the opportunity for maximum muscle growth.