I always leave my arm day for the end of the week after the bigger muscle groups like legs, chest and back are done. I train arms (biceps and triceps) once a week and never incorporate it into my other training days. A lot of guys want to build bigger arms quickly and end up over-training them, which doesn’t give the muscles enough time to rest and recover. Periods of rest is where growth takes place, so keep that in mind.
My routine changes every few months to keep my body guessing. What I’ve found works the best for me is to do supersets of biceps and triceps with reps of between 10 and 15. I always make sure to maintain proper range of motion during exercises, flexing the muscle at the contraction point each time.
Extra tip: flex/squeeze your biceps and then triceps for 5 seconds each between sets.
Remember, it’s not necessarily about the size of the weight its about how you use the weight! Perform the exercises in each set, one after the other and move onto the next superset, repeating all supersets four times. To make it extra challenging, I always increase the weight I am lifting every time I move onto the next set.
My Arm Crusher Superset:
|
Superset
|
Exercises |
No. Sets |
Reps |
|
1
|
Barbell curls
Triceps pushdowns (y-bar) |
4 |
10-15
10-15 |
|
2 |
Concentration curls (single dumbbell)
Triceps rope pulldowns |
4 |
10-15
10-15 |
|
3 |
Incline dumbbell curls
Skull Crushers |
4 |
10-15
10-15 |
|
4 |
Dumbbell hammer curls
Overhead rope extensions |
4 |
10-15
10-15 |
|
5 |
Bicep overhead cable curl
Triceps kickbacks |
4 |
10-15
10-15 |
|
6 |
Machine preacher curl
Close grip push ups |
4 |
10-15
10-15 |