When training your arms, sometimes less is more. Remember, the biceps and triceps are some of the smallest muscle groups in the body and don’t require a lot of work to grow.
Pounding them into oblivion several times a week will not give you the results you are after.
I would suggest doing this routine once a week, go hard and intense, then watch your arms growing.
You will be focusing on just the right amount of volume and quality reps with good form.
HOW MANY SETS AND REPS SHOULD I DO?
For this program, you will be working in a higher rep range. Do 3 sets of 8 to 12 reps per exercise.
No matter what body part you are training, you should always aim for progression. Far too many lifters add unneeded extra sets, hoping that more sets equal more growth but all you need to do is just to add more weight.
It’s very important to Rest a minimum of 60 seconds between supersets.
Perform this arm workout in a superset fashion (A→B) to increase intensity and blood flow to the muscles. Supersets are great for arms training since the biceps antagonize the triceps. Once you’ve completed three sets of the first superset exercises, move onto the second superset and so forth.
|Triceps Pushdowns (A1)||3||8-12|
|Decline Skullcrushers (A2)||3||8-12|
|Close Grip Bench Press (A3)||3||8-12|
|Seated Overhead DB Extension (A4)||3||8-12|
|Standing Barbell Curl (B1)||3||8-12|
|Standing DB Hammer Curl (B2)||3||8-12|
|Cable Curl (B3)||3||8-12|
|Reverse-Grip EZ Bar Curl (B4)||3||8-12|
Note: Don’t add more sets. Make the sets you do count! New trainees tend to focus on the biceps and often forget about the triceps.
- If you don’t feel comfortable with the V handle for press-downs, try a different attachment. You could try the straight bar or the rope.
- As you continue to improve and go heavier, it may be benefitial to have a spotter to hand you the bar on the decline skull crusher.