Arm day has arrived. You might be nursing some soreness from the chest, back, and shoulder days which preceded it. However, this is no time to go soft and sell yourself short with excuses. The time to take it to the next level is now. Check out this heavy and intense arm workout which combines biceps, triceps, and forearm movements to deliver a complete arm pump that will leave you sore for days.
Begin your arm day with a few relaxed repetitions of chin ups, pushups, and forearm rolls to get the blood moving to the arms. Then, 2 to 3 light sets of dumbbell curls should be adequate for warming up the biceps.
Standing barbell curls
Keep it simple. Four sets of 6 to 12 repetitions with solid form, and a little bit of cheating at the end of each set.
Seated incline bench alternate dumbbell curls
Slow, methodical repetitions will give you the best pump and help you to find the ideal mind-muscle connection.
Arnold Curl Bar (or EZ Curl bar if your gym does not have one)
This movement will stimulate the biceps in a new way they haven’t seen much before, and help you to finish them off for the day. If your gym doesn’t have one, as the gym manager to buy one – or bring your own!
Only 1 to 2 sets of rope pressdowns for warm-ups should be all you need to get those triceps ready for work!
Skull crushers with EZ Curl bar
While you’re fresh and strong, knock out this potentially dangerous and very effective movement. Four sets of 8 to 10 repetitions should suffice.
Seated triceps press behind head
Sit up, adjust the bench, and immediately use dumbbells to further nail the triceps with some heavy and painful free weight stimulation. Use 4 sets of 8 to 10 repetitions.
Bench dips with weight on lap
If you have the room in your gym, add 2 to 3 sets of heavy bench dips to finish your free weight movements.
Overhead rope pressdowns
Pump up those triceps with 4 to 5 sets of 15 to 20 repetitions with a moderately heavy weight for this movement.
No warm-up should be needed for this muscle group. Your upper and lower arms should be packed with blood by now. These sets should be completed with moderate weight to allow for a bit of a finishing touch pump on a muscle group (the forearms) which should already have received a great amount of stimulation.
Reverse Grip Wrist Curls
Three sets of 8 to 20 repetitions should suffice on this movement.
Three sets of slow and methodical wrist curls (using 8 to 20 repetitions) will hit the front of the forearms. It’s time to call it a day!
For adequate recovery and growth, your best bet is to allow for a day of rest after this workout. Your next workout should be for your legs, followed by a chest or back day. This will guarantee at least 72 hours for your arms to heal before they are recruited as a support muscle group for back or chest training.