Has your arm workout gone stale? Have you stopped seeing progress with your biceps and triceps? Are you looking for a plan that will help with size, strength, and development that will leave you wanting to walk around in tank tops instead of long sleeve shirts? If you’re looking for the ammunition to help you get the guns you always wanted when you first started training, then keep reading because this plan is the solution and it shouldn’t take you longer than a half hour is you hustle and stay focused!
The key to this program is involving intensity boosting strategies to increase the damage inflicted to the muscle fibers as well as pump more blood into the area. We’re going to use drop sets, supersets, and super slow reps for extra time under tension. Also, we’ll only rest long enough to change weights or stations throughout this workout.
Exercise 1: EZ Bar Preacher Curl – I like the EZ Bar because it’s more comfortable on the wrists but if you prefer a barbell for the full supination, then go for it. You will do two warm up sets of 10-12 reps with light and moderate weight respectively. You shouldn’t experience failure on either of these sets. Also, lower the weight until your arms are close to being straight but stop just short of this point to keep extra tension on the biceps. For your third set you should use a weight that will result in failure around the 8 rep mark. Then you’ll drop around 20% off the weight you’re using and immediately resume lifting to failure. You’ll do this one more time removing the same amount of weight you did your previous drop and go to failure one more time.
Exercise 2: Close Grip Bench Press – When doing these, keep your hands on the bar so they’re shoulder width apart. Going any closer only adds strain to the wrists and elbows and won’t add any more pressure to the triceps. You’ll do the same drop set pattern that you did for the preacher curls. Start with two lighter sets of 10-12 reps without going to failure. Then use enough resistance for failure around eight reps and perform two drop sets without rest. Make sure you have a spotter to assist you here because you don’t want to be stuck under the bar and have to yelp for help.(Yes, that’s a Paw Patrol reference for all the parents out there whose kids like that show like my son does.)
Exercises 3 & 4: Alternate Dumbbell Curl and Dumbbell Kickbacks – Now we’ll perform supersets which for those of you that may not know is two exercises performed back to back without rest. You’ll start with the dumbbell curls performing 12 reps which should be failure for you with the weight you use and immediately bend over and perform kickbacks with both arms at the same time, again doing 12 reps. You might need different dumbbells than you used for the curls. If this is the case then grab them before you start your superset so no one takes them when you’re ready for them. After you finish the kickbacks, replace your weights and grab heavier ones that will result in failure around 10 reps. You’ll do this one more time for 8 reps.
Exercises 5 and 6. Standing Cable Curl & Rope Pressdown – The good news is you’re only doing one set of each exercise here. The bad news is you’re doing 20 reps and each rep will take around 6 seconds to perform. Start with the cable curls and use a light amount of resistance. Curl the weight up and slowly lowering the weight while counting to five. Your arms should be stretched at the five second mark. You’ll do 20 reps like this. After you finish, shake the arms a little, take a deep breath, and do the same with the rope pressdowns. Press down and separate the rope ends when your arms are straight, then slowly let the rope up to a count of five. 20 reps like this will be all you need and you’re done for this workout.
Locked And Loaded Arms Workout for Big Guns
Below is a quick recap of the workout.
• Preacher Curl – 2 sets of 10-12 reps, 1 set of 8 reps followed by two drop sets to failure.
• Close Grip Bench Press – 2 sets of 10-12 reps, 1 set of 8 reps followed by two drop sets to failure.
• Superset: Alternate Dumbbell Curls & Dumbbell Kickbacks – 3 supersets of 12/12, 10/10, 8/8 reps.
• Standing Cable Curl: 1 set of 20 reps with 5 second negatives.
• Rope Pressdown: 1 set of 20 reps with 5 second negatives.
- Rest long enough to change stations or adjust weights only.
If you struggle with adding size to your arms or want something to shock them to spark new growth, use this routine twice a week with 72 hours in between each workout. Otherwise you could use this program once a week and should still be satisfied with the gains you make.
Suggested Training Split
If you want to use this program twice a week, then try to use a split like the one below.
Day 1: Chest/Arms,
Day 2: Legs
Day 3: Back, Shoulders, Abs,
Day 4 Arms,
Day 5 Rest,
Day 6 Repeat
If you prefer the once a week option, then give a routine like this a try.
Day 1: Chest,
Day 2: Arms
Day 3: Off
Day 4: Shoulders
Day 5: Back
Day 6: Legs
Day 7: Off,
Day 8: Repeat.
Pre / Post Workout Supplements for Best Results
Of course having great supplements to support the efforts in the gym and your solid nutrition is key. Make sure that about 20-30 minutes before you train you take PE1 from Labrada Nutrition for enhanced focus, energy, and a better pump. Take a Lean Body RTD with you to the gym so you can begin recovery as soon as you leave the weight room.
After six to eight weeks on this program, you should be plenty satisfied with the results. If you try it, let us know in the comment section how it helped you out.
About the Author
Roger “ROCK” Lockridge is a writer whose work has been seen all over the world. He is most known as a writer for Iron Man Magazine and Bodybuilding.com. In 2009, he was named Bodybuilding.com Male Writer of the Year which along with the Female award is the highest award for writers in the bodybuilding/fitness world.
Roger is also known for his work against child abuse and domestic violence and he was featured as a part of the domestic violence documentary “30” as the only child survivor and the only male survivor in the film.