Shock Your Arms Into Growth With These Arms Bodybuilding Training Routines!

Gain Up to an Inch In Your Arms for the Summer With These Bodybuilding Workouts for Arms

Big arms and bodybuilding go hand in hand. How many of us just started our bodybuilding journey by just doing some curls? After all, one of the most common requests bodybuilders get is to flex their arms. Big arms are a sign of strength and while a great physique is much more than big arms, nobody can argue that all great physiques have an amazing set of arms!

Since lately I have gotten a lot of requests to publish some arm routines, here are the latest bodybuilding routines that I have been using to train my arms.

In order to use this arms routine you will need to incorporate it into a split routine that works both biceps and triceps on the same day.

Gain Up To An Inch In Your Arms With This Bodybuilding Arms Workout

Without much further ado, here is your bodybuilding workout for great arms over the summer. You will be using trisets and supersets.

A triset is composed of three exercises that get performed one after the other with no rest in between. Only after you perform the last exercise on the triset you can rest for the recommended amount of time and start over.

A superset is the same as a triset, except that it is composed of only two exercises.

As you will see, I am offering you three workouts below. I want you to rotate these workouts. So one day you will do Workout (A), another day Workout (B) and another day Workout (C).

Workout (A)

Triset:
Triceps Pushdowns 3-4 sets of 10-12 reps
Concentration Curls 3-4 sets of 8-12 reps
Overhead Triceps Extensions 3-4 sets of 10-12 reps
(Rest 1 minute between trisets)

Triset:
Incline Dumbbell Curls 3-4 sets of 6-8 reps
Lying Dumbbell Triceps Extensions 3-4 sets of 8-10 reps
Hammer Curls 3-4 sets of 8-12 reps
(Rest 1 minute between trisets)

Superset:
Wrist Curls 2 sets of 25-50 reps
Reverse Wrist Curls 2 sets of 25-50 reps
(Rest 30 seconds between superset)

Workout (B)

Triset:
Triceps Kickbacks 3-4 sets of 15-20 reps
Barbell Curls 3-4 sets of 8-12 reps
Triceps Pushdowns with Straight Bar 3-4 sets of 10-12 reps
(Rest 1 minute between trisets)

Triset:
Concentration Curls 3-4 sets of 6-8 reps
Triceps Dips on Bench 3-4 sets of 15-20 reps reps
Reverse Barbell Curls 3-4 sets of 8-12 reps
(Rest 1 minute between trisets)

Superset:
Reverse Wrist Curls 2 sets of 25-50 reps
One Arm Dumbbell Wrist Curls 2 sets of 25-50 reps
(Rest 30 seconds between superset)

Workout (C)

Superset:
Preacher Curls 10 sets of 10 reps
Parallel Bar Dips 10 sets of 10 reps
(Rest 1 minute between supersets)

Triset:
Cable Curls 3 sets of 15-20 reps
Rope Triceps Pushdowns 3 sets of 15-20 reps reps
Barbell Wrist Curls 3 sets of 25-50 reps
(Rest 1 minute between trisets)

Bonus Abdominals’ Routine

As a bonus, here is a nice abs routine that you can do before the arms workout:

Triset:
Leg Raises 3 sets to failure
Bicycle Crunches 3 sets to failure
Crunches 3 sets to failure

This abdominals’ routine took me less than 15 minutes to perform and it proved to be not only a great abdominal workout but also an awesome way to warm-up the body and get it ready for some arm work.

Conclusion

Try out the arms routine above and let me know how it worked out for you. You’ll probably have as much fun as I did and will get a great pump as well. The whole thing, counting abs, should take you around 50 minutes, give or take 10.

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