All the arm workouts you will ever need

Best Workout for Arms

Often you will get people coming up with new workouts, which
in my opinion is unnecessary. You see there are already workouts out there
which worked great for legends like the Arnolds and Frank Zane’s of this world.
You do not need to re-invent the wheel in order to progress just find the right
combination of these ancient efficient workouts and you will be on your way to
bigger arms and a better body.
In a previous arm workout post I mentioned that in order to
get bigger arms one needed to train both their biceps and triceps to achieve
overall balanced arm growth. So in this post I will be sharing both biceps and
triceps exercises and also how you could combine exercises to work best for
you. I usually train one body part per day, so on arm day I do all my arm
exercises till my arms get all pumped up and numb.
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Before I begin with the arm workouts it is important that
you warm up before you begin your workout, you could start off with some light
cardio for about 10 minutes, and do a bit of stretching so as to prevent any
unnecessary injuries do to sudden unexpected movement or increase in load, also
make sure when you do begin your workout to begin with a warm up set which
ofcourse is a light weight just before you start piling on the weights.

Biceps Exercises for
Beast Arms

I will start by giving you some of the mass building biceps
exercises, since I am a fan of bodyweight training I will begin by giving you
the bodyweight exercises which are great for building big strong arms.
For biceps I like to begin my workouts with the bodyweight exercise
serving as the warm up set before I go onto the weights, for biceps I like to
use pull ups as I find them to be a great strength building and arm building
exercise, I usually do about 3 sets of 20 reps or 5 sets of 12 to begin with.
This exercise really gets me all heated up and gets the blood flowing to my
arms, specifically the biceps.
Now that we are all warmed up and ready to lift some iron,
let us look at other arm exercises.
  • The standing barbell curl for 4 sets of 12 to 8 increasing
    your weight with each set
  • Alternating dumbbell curls also for 4 sets of increasing
    weight from 12 reps to 8.
  • E-Z bar preacher curls are awesome for adding on some arm size;
    also do 4 sets of 12 to 8 reps depending on the weight.
  • The Hammer curl, to add some width to your biceps, I tend to
    go heavier on the hammer curl than the bicep curl, do 4 sets of 10 for this

  • To add finishing defining touches to your biceps you can do
    high rep exercises such as cable curls and standing E-Z bar curls for 12 to 15
    reps, all for 4 sets. 

I guarantee you if you are using challenging weights that
your arms will get a proper workout. As I said these are not new exercises but
old exercises which work when done with proper form, with a challenging weight.

Triceps Exercise
for Great Arm Size

I have mentioned that it is important to train triceps
before at the beginning of this post and on previous posts in case you have not
read previous posts, that is because your triceps are the bigger than your
biceps so if you train them you will have big arms and if you ignore them you
will not grow your arms by much as training biceps only is stupid and will only
take you to a limited arm size.
As I did for biceps I like to warm up my triceps with a
bodyweight exercise and on this occasion it is the close grip push up which I do
for 3 sets of 20 to start and then I move on to the dip which I do for 4 sets
of 15.
Note that though I use the bodyweight exercises as starters,
or warm up sets they are very effective arm exercises for triceps growth and
definition.  They are really great for
mass building.
  • For mass I like to do the rope press downs for 3 sets 10
  • Close grip bench press for 4 sets of 10
  • Seated E-Z bar French press for 4 sets of 10

  • I do not do many triceps exercises but you could add
    Dumbbell kick backs and Lying down French presses otherwise known as skull
    crushers to add some definition for 12-15 reps.

Also note that although I have given specific rep ranges and
sets, you could change the numbers to suit your own liking. Playing around with
weights and rep ranges is part of working out to find out what works best for
each and every one of us gym junkies.

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