Ultimate Arm

The Ultimate Arm Workout

The Ultimate Arm Workout ! Blast your arms and create new growth with this intense arm routine!


The fascination and obsession with having well-developed arms among fitness enthusiasts, bodybuilder, etc.. is something that has never gotten old. Ask anyone who may be willing to strike a pose for you to make a muscle and almost every time your guaranteed to get a front bicep or double bicep shot. It is one of those body parts that commands respect and yells out “I’m Jacked” than arms busting at the seams.

The summer months are quickly approaching, the long sleeves are getting traded in for short sleeve shirts and tang tops so it’s time to step up our game with this killer arm routine that will surely cause some new growth and have your veins popping out from under your skin. I warn you this is not for the faint of heart, so if you’re up for the challenge let’s get right to it!

The volume and intensity for this routine is high and you may not be able to complete full range of motion through every repetition for each set, but the KEY to these exercises or any exercises for that matter is to keep CONSTANT tension. What does this mean? If you can no longer complete the full range of motion continue to each rep to the range of motion you can continue to do. HALF REPS count, they are necessary, and very effective. Do not throw form and technique out the window.

Increasing the time under tension increases the intensity of the workout dramatically. You are creating the perfect environment for new and added growth. Block out the little voice in your head telling you to stop and ignoring the lactic acid burning through your arms will all be worth it in the end. Trust me!

Read: Picking the best protein for your goals.

 The Routine

  • Standing Bicep Cable Curls Superset with Standing Triceps Cable Press Downs 4 sets x 20 reps + 20 reps(warm up)

Your first superset exercise is designed to get your arms primed and ready for the real work that is to come.  We want to get a good pump and equally important we want all connective tissue warmed up properly in order to get the most of your workout.

Weight Used: Start light and pyramid to moderate weight.

Rest: 45 – 90 seconds

  • Skull Crushes with Ez-Curl Bar 5 sets x 20(Increase weight for each set.)

Skull Crushes is one of my favorite exercises that targets all three tricep heads. The intensity and volume are high and failure is the goal. Perform as many full range of motion reps as possible, when full range of motion is no longer possible, switch to a shorter range of motion to complete the set of 20 reps.

Weight Used: Moderate to heavy weight.

Rest: 45 – 90 seconds

  • Standing Barbell Curls 5 sets of 20 reps

Keep your elbows fixed by your side, squeeze your bicep at the peak of the movement for the first 10 reps, your last 10 reps will be performed in a much quicker. Again, do not stop to rest.

Weight Used: Moderate

Rest: 45 seconds


  • Incline Seated Dumbbell Curls 4 sets of 10 -12 reps

Another great bicep movement when performed correctly. I cannot emphasis form enough for this movement, let your arms hang and curl both arms at the same time emphasis the squeeze at the top of movement. Avoid bringing your shoulders forward, we do not want to target your front delts. A spotter can assist you with the squeeze in later sets and allow for a killer pump!

Weight Used: Moderate

Rest: 45 – 60

  • Seated Machine Dips 4 sets of 20 reps

Seated Dips allow you to really squeeze your triceps with proper form and technique. Keep the weight heavy here and go through the full range of motion and towards the end of the set try to hold and squeeze at the bottomdip.

Weigh used: Heavy

Rest: 60 seconds

  • BURN OUT SET : Superset cable preacher curls with Standing Cable Press downs 5 sets of 20 reps + 20 reps

This last exercise is designed to burn out whatever remaining fibers that have life left in them. Here our focus is to move the weight quickly and deliberately to max out that pump!

Weight Used: Light-moderate

Rest: 30 seconds

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