This arm workout is a true muscle-building burner. The combination of high reps, heavy weight, and supersets means you'll be hitting your arms from all angles. I planned each of these movements with purpose. They're paired effectively, which means you won't have to monopolize different pieces of equipment all over the gym.
As soon as you're done with your first exercise in a superset, move on to the second without resting between exercises. Not only will you have an effective workout, you'll also get in and out of the gym as quickly as possible. If you're looking to grow your arms, I recommend replacing your current arm day with this session or throwing this workout into your routine once every two weeks.
Now let's build some muscle worth writing about.
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Casad's Killer Tips
Before you dive into this workout, take a moment to read these cues. Keep them in mind as you go through each movement.
Warm-Up: Triceps Push-ups and Close-Grip Chin-ups
Triceps Push-up/Close-Grip Chin-up
Get your triceps ready for action with 20 triceps push-ups on each side. By moving from side to side during your push-ups, you target your triceps to an even greater degree.
To make sure you're really warm, and to kick off the slew of supersets to follow, pair your triceps push-ups with close-grip chin-ups. Make the movement even more effective and keep a constant flex in your biceps by not going to full extension or locking out at the bottom.
Dumbbell Curls and Skullcrushers
Dumbbell Curl/Skullcrusher
In the name of efficiency, both of these exercises use the bench, making it easy to transition from hitting bis to tris. Don't be afraid to go a bit heavier on seated dumbbell curls. Personally, I like pushing as hard as I can and striving for that added challenge, especially when the reps are lower. Since you're only busting out 8 curls per arm, this is no time to reach for the baby weights.
Remember to keep your rests periods short between sets. Stick to 30-60 seconds, and definitely don't exceed the 90-second mark. Concentration is key to not giving in. When you're pausing between sets, put in your headphones, concentrate, and think about how you'll go even harder on the next set.
Standing Strict Curls and Straight-Bar Triceps Push-Downs
Standing Strict Curl/Straight-Bar Triceps Push-Down
Make sure to keep these standing curls strict. Lock your elbows for the entire motion. If you're struggling toward the end of your set, I'm OK with you allowing your body to sway a bit. Just think of it as that extra kick needed to get in the last few reps.
Keep the straight-bar push-downs slow and controlled, so that you really feel the contraction at the end. After this—your second weighted working set—your biceps and triceps should be on fire. The good news? The hardest part is over.
Cable Triceps Kick-Backs and Cable Curls
Cable Triceps Kick-Back/Cable Curl
This is the last superset of the workout. Both movements call for 6 sets of 25 reps, perfect for a grand-finale finisher. The combination of kick-backs and curls will round things out and leave you with a killer pump! The high reps will pose a different sort of challenge than lower reps and heavier weight, but fight through the burn and end strong.