Bodybuilding arms Workout
You clicked on this article because you wanted to know how to grow your biceps and triceps. We want to show you how to do it. Let's go get pumped!
For this workout, we're going to be focusing on intensity. We're not training legs or any other huge body part, so the lifts themselves aren't really taxing. But we're going to increase the intensity by keeping the rest periods short.
We rest just as long for the other to complete the set, and then we get right back on the lift. We do this for a reason! You get more blood flow and a greater pump.
Although we're different people and are from different eras, we share some common philosophies in our training: We don't like to really lock out our movements so we can keep tension on the muscles, we like to use heavy weights and go to failure, and we like to keep our rest periods to a minimum.
Although they seem like small things, they're important and will make all the difference in your pump, and more importantly, your results.
This workout can help you build muscle, but it won't work unless you give your body enough calories to increase lean mass. Your body can't build without a surplus, so eat up for gains!
Are you ready to get started? Let's go!
1 warm-up set of 12-15 reps
4 working sets of 12-15 reps
Rest 60 seconds between sets
To warm up, grab some lighter weight and knock out a warm-up set of 12-15 reps. Your hands should be lined up with the start of the knurling. Try not to lock out the joints at the top of the movement.
Whenever you're locked out, it puts the stress on the joints, not on the muscles. By keeping your joints bent, you'll keep constant stress on your triceps, which makes the exercise much harder.
Close-grip Bench Press
We keep the weight a little lighter so we can do more reps and then get more blood into our triceps.
4 sets of 10-12 reps
We use the E-Z bar to take a little stress off of your wrists. It's really important that you keep your elbows tucked and the movement slow and controlled. If your elbows are out, you'll use your shoulders instead of your triceps and set yourself up for an injury.
3 sets of 12-15 reps
The focus of the workout is going to change a little bit now. Instead of going to failure, we focus on increasing the blood flow to the muscle and increasing the pump.
Single-Arm Cable Push-Down
Do cable push-downs without the handle because it mimics the side triceps pose we do in competitions. You get some serious blood flow to your triceps and reinforce how to pose properly.
3 sets of 15-20 reps
We want you to really exhaust the muscles during this exercise so you can get as much blood into them as you can before we move onto biceps. Turn your hands out at the end so you can get a really good contraction.