Now that my training focus has shifted towards adding quality muscle over the next couple of months leading into next years events I found this this to be the perfect time to add an ARM DAY into my training split. Not only do I feel like I am getting some quality size and definition in my arms, but its been nice to go into the gym and hit arms for 45 minutes to an hour in the middle of the week and just have fun with it. I wanted to share with you guys an intense arm workout that I did this past training phase! I think you all will love this one. Make sure to pay attention to the tips I have next to the exercises to make sure you get the most out of the workout.
Giant Set: Repeat each exercise back-to back-to back and take no more than 45 seconds in between rounds. Establish that pump from the beginning.
Barbell Forehead Curls: 4×15 reps: Set up with a weight you can control and curl the weight up, trying to touch the barbell to your forehead each rep. Focus on controlling the weight on the way down
Standing Alternating Dumbbell Curls: 4×8 Reps: Twist the dumbbells on the way up! Your palms should be facing up at the top of the movement
Dumbbell Triceps RollBacks: 4×12: Set up on a flat bench and hold the dumbbells as you were going to do dumbbell press. Lower the dumbbell to your chest and roll them back to the top of your shoulders, and back up into the starting position.
Alternating Incline Dumbbell Curls: 8 full reps, 8 twists, 8 more reps—Repeat x4
For the “twist”, hold the dumbbells with your elbows at a 90 degree angle and rotate your wrists from palm up, to palm down for 8 reps.
Superset: Repeat these two exercises back-to-back, and take no more than 45 seconds in between rounds.
Cable Triceps Pressdown with Rope Attachment: 4×20: Try these with your thumbs on the outside of the rope in a “false grip”. This eliminates your forearms from the movement, leaving all of the weight on your triceps.
Standing EZ Bar Triceps Extensions: 4×10: Hold the EZ Bar in the middle grips of the bar on the knurling. Your palms will be facing down. Perform these with your elbows down, bring the barbell down to your earlobes and press back up.
Reverse EZ bar Curls: 4×12, 1 dropset x20 reps: Hold the EZ Bar in the middle grips of the bar on the knurling. Your palms will be facing down. Curl the bar up, trying to touch the top of your hand to your front delts. Immediately after your 4th set of 12, go directly into the dropset of 20 reps with a lighter weight.
Seated Plate Loaded Dips: 4×12, 2 dropset x25 reps: Face your body away from the machine in a standing position, elbows pointed outward. Make sure that you keep your upper body in an upright position throughout the entire movement. After the 4th set of 12, go directly into your dropsets.
This workout took me about an hour and I couldn’t touch my shoulders once I was done! Give it a try and let me know what you think!