Arm Workout Overview
The arm workout you’ll be doing consists of six total exercises, broken down into three biceps/triceps supersets. A superset is defined as two exercises performed back to back with no rest. It’s a great technique that’s been shown in scientific studies to boost muscle size and strength, and it will also save you time in the gym due to the shortened rest periods.
The exercises I selected for this workout train the arm muscles from various angles using three different types of equipment to exhaust every last muscle fiber of the biceps and triceps.
You’ll start with a pair of barbell exercises (barbell curls and close-grip bench press) to focus on adding size right off the bat.
Then, you’ll move to dumbbells (skull crushers for triceps, preacher curls for biceps) while changing the position of the upper arms to target different areas of the muscles.
You’ll finish the workout at the cable station to fully exhaust the bi’s and tri’s, while also getting some forearm work via hammer curls.
The rep ranges in this routine are all effective for increasing both muscle size and definition, with the heaviest sets performed for 8 reps, and the lighter sets for up to 20 reps. I recommend taking each set to muscle failure or very close to it. When it comes to building muscle, research shows that the number of reps you do isn’t as important as whether or not you take sets to failure; when you train to failure, you build muscle. Plain and simple.