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Killer arm workout

Author: Timko Ilya - master of the whole project and fitness trainer.
2016-07-23

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So, I continue the series of articles dedicated to one workout for one body part or one muscle group. In this article, we will be training the arms.

Features of this workout:

Very hard workout
Focused on muscle growth
Impact load on the biceps, triceps, and forearms
Should be done no more than once a week
In other workouts, it's better not to train the arms more, especially since the arms also work during back, chest, and shoulder training.

Also, this workout is suitable for both men and women. I didn’t create two different workouts because I didn’t see much point in it. Women should simply perform pull-ups and dips in a graviton machine. This type of equipment is available in many gyms nowadays.

Choose the weight

Remove all manually made exercise substitutions in this program?

YES

Replace this exercise with:

YES

WORKOUT

8000

Reverse grip pull-ups

3x6-12

26,262

Bicep curls with a barbell while standing

3x10-15

19,245

Dips on parallel bars

3x6-12

25,240

French press with dumbbells lying down

3x10-15

103,256

Dumbbell curls seated at an angle

3x10-15

106,250

Bicep curls with a barbell using an overhand grip

3x10-15

91,246

French press with a dumbbell standing and seated

3x10-15

7,254

Arm extensions with a high pulley

3x10-15

67,311

9003

For the entire workout:

Pull-ups and dips should be performed with additional weight if they become easy. Rest between supersets is 3 minutes. For those who are unfamiliar, what a superset is – let me explain. You perform one set of pull-ups with an underhand grip, and then immediately, without resting, do one set of bicep curls with a barbell. After that, you rest for 3 minutes. And you repeat this entire process until you complete 3 such double sets. Then, you move on to the next pair of exercises.

This workout makes sense to perform only if your arms are a lagging body part. If it's clear with men – they usually feel their arms lag behind (at least it seems that way to them), then for women, this workout is suitable for the "pear" body shape. This is when the lower body is wide and heavy, while the upper body is slim.

As always, the sets and repetitions are indicated without considering the warm-up. However, with proper general warming-up, most exercises can be done right away with working weights. After such a workout, it is advisable to stretch your arms. You can do light cardio for 5-10 minutes, but no more than that. And you can also work on your abs a bit. But I will have a separate intense workout just for the abs later. Good luck!