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The Best Arm Workouts
The
best arm
workouts are those that hit your arms with a training or intensity
method that your arms haven't experienced before. If you've read around
this site you'll notice that this is the constant theme of
this website, always change your
workout routines to encourage constant progression in your training.
The body is a remarkable machine, and it's able to adapt to stresses
very
well in order to survive.
In order to build arms like Arnold Schwarzenegger you got use advance bodybuilding training methods. That's exactly what these workout routines are, super high intensity advanced training techniques. Below you'll find three different advance arm routines. Pick one that you haven't done before and try it for two to three weeks.
Before proceeding any further, I always try to remind you that bodybuilding is 50% training and 50% nutrition. Make sure your diet is right or you'll be disappointed with your results. You'll find more information on the nutrition side of things in our section bodybuilding nutrition.
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Contents
Top 3 Shirt-Busting Arm Routines
1. Giant Arm Workout
2. Superset Arm Workout
3. Drop-Set Arm Workout
===========================
/5
Rest Between Giant Sets: 2 minutes
Giant set training is one of the most intense and effective bodybuilding training methods known to man. It's extremely intense so it should only be used as a way to jolt and shock your body into new muscle growth, to get you out of a plateau. Only use the following routine three times at the most, anymore than that and you'll likely be overtraining, which is counterproductive to building muscle. Make sure to give your arms at least 5 to 7 days rest before performing this routine again.
Giant sets are when you perform four or more exercises for a single bodypart back to back without any rest. If you're familiar with tri-sets (3 exercises) or compound sets (two exercises), this is the same concept.
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*Based on 100% of 10 rep weight.
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The Best Arm Workouts
Our Top 3 Killer Arm Routines
In order to build arms like Arnold Schwarzenegger you got use advance bodybuilding training methods. That's exactly what these workout routines are, super high intensity advanced training techniques. Below you'll find three different advance arm routines. Pick one that you haven't done before and try it for two to three weeks.
Before proceeding any further, I always try to remind you that bodybuilding is 50% training and 50% nutrition. Make sure your diet is right or you'll be disappointed with your results. You'll find more information on the nutrition side of things in our section bodybuilding nutrition.
===========================
Contents
Top 3 Shirt-Busting Arm Routines
1. Giant Arm Workout
2. Superset Arm Workout
3. Drop-Set Arm Workout
===========================
Top 3 Shirt-Busting Arms Routines
1. Giant Set Arm Workout
Effectiveness Rating:/5Rest Between Giant Sets: 2 minutes
Giant set training is one of the most intense and effective bodybuilding training methods known to man. It's extremely intense so it should only be used as a way to jolt and shock your body into new muscle growth, to get you out of a plateau. Only use the following routine three times at the most, anymore than that and you'll likely be overtraining, which is counterproductive to building muscle. Make sure to give your arms at least 5 to 7 days rest before performing this routine again.
Giant sets are when you perform four or more exercises for a single bodypart back to back without any rest. If you're familiar with tri-sets (3 exercises) or compound sets (two exercises), this is the same concept.
|
Giant Set Arm Workout
|
||
| Exercise |
Sets
|
Reps
|
| Smith Machine Close-Grip Bench Press Tricep Dips Rope Extensions Push Ups (hands close together) |
3
|
10
|
| Rest for 5 minutes before continuing with the next set of giant sets | ||
| Standing
Barbell Curls Alternating Dumbbell Curls on Incline Bench Preacher Curls Hammer Curls |
3
|
10
|
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2. Superset Arm Workout
Effectiveness Rating: /5
Rest Between Sets: 1.5 minutes
Superset training is one of my favorites. It involves performing two opposing muscle exercises back to back with no rest. Here are examples of opposing muscle groups (aka agonist and antagonist muscle groups):- chest and back
- quadriceps and hamstrings
- biceps and triceps.
Supersets are great for building your arms because it brings a ton of blood to the area, which means more nutrients and metabolic byproducts such as testosterone and growth hormone to the muscles, all great for muscle growth.
|
Superset Arm Workout
|
||
| Exercise |
Sets
|
Reps
|
| Standing Barbell Curls superset with Tricep Dips |
3
|
8-10
|
| Preacher Curls superset with Tricep Rope Extensions |
3
|
8-10
|
| Drag Curls superset with Lying Tricep Extensions |
3
|
8-10
|
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Effectiveness
Rating: /5
|
Drop-Set Arm Workout
|
|
| Exercise | Weight* for Reps |
| Dumbbell Bicep Curls | 100% for 10 reps 70% for 7 reps 50% for 5 reps |
| Machine Preacher Curls | 100% for 10 reps 70% for 7 reps 50% for 5 reps |
| Hammer Curls | 100% for 10 reps 70% for 7 reps 50% for 5 reps |
| Hammer Strength Dips | 100% for 10 reps 70% for 7 reps 50% for 5 reps |
| Tricep Rope Extensions | 100% for 10 reps 70% for 7 reps 50% for 5 reps |
| Tricep Pressdowns with Reverse Grip | 100% for 10 reps 70% for 7 reps 50% for 5 reps |
*Based on 100% of 10 rep weight.
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