When people think of bodybuilding, the first thing that comes to mind is big arms. How many bodybuilders, me included, just started by doing some biceps curls? After all, one of the most common requests bodybuilders get is to flex their arms. And while a great physique is much more than big arms, nobody can argue that all great physiques have equally great arms!
Since I have gotten a lot of requests lately to publish a new arm routine to get the arms ready for summer, I decided to publish one of the latest bodybuilding routines that I have been using to train my arms.
In order to use this routine you will need to incorporate it into a split routine that works both biceps and triceps on the same day. This routine is for intermediate to advanced trainees. If you are an absolute beginner, please refer to the bodybuilding routine presented on my getting started in bodybuilding guide.
Without much further ado, here is your bodybuilding workout for great arms over the summer. You will be using trisets and supersets. A triset is composed of three exercises that get performed one after the other with no rest in between. Only after you perform the last exercise on the triset you can rest for the recommended amount of time and start over.
A superset is the same as a triset, except that it is composed of only two exercises.
For more advanced techniques like these ones, please take a look at my article on Advanced Bodybuilding Training Techniques To Break Plateaus.
As you will see, I am offering you three workouts below. I want you to rotate these workouts. So one day you will do Workout (A), another day Workout (B) and another day Workout (C).
Workout (A)
Triset:
Triceps Pushdowns 3-4 sets of 10-12 reps
Concentration Curls 3-4 sets of 8-12 reps
Overhead Triceps Extensions 3-4 sets of 10-12 reps
(Rest 1 minute between trisets)
Triset:
Incline Dumbbell Curls 3-4 sets of 6-8 reps
Lying Dumbbell Triceps Extensions 3-4 sets of 8-10 reps
Hammer Curls 3-4 sets of 8-12 reps
(Rest 1 minute between trisets)
Superset:
Wrist Curls 2 sets of 25-50 reps
Reverse Wrist Curls 2 sets of 25-50 reps
(Rest 30 seconds between superset)
Workout (B)
Triset:
Triceps Kickbacks 3-4 sets of 15-20 reps
Barbell Curls 3-4 sets of 8-12 reps
Triceps Pushdowns with Straight Bar 3-4 sets of 10-12 reps
(Rest 1 minute between trisets)
Triset:
Concentration Curls 3-4 sets of 6-8 reps
Triceps Dips on Bench 3-4 sets of 15-20 reps reps
Reverse Barbell Curls 3-4 sets of 8-12 reps
(Rest 1 minute between trisets)
Superset:
Reverse Wrist Curls 2 sets of 25-50 reps
One Arm Dumbbell Wrist Curls 2 sets of 25-50 reps
(Rest 30 seconds between superset)
Workout (C)
Superset:
Preacher Curls 10 sets of 10 reps
Parallel Bar Dips 10 sets of 10 reps
(Rest 1 minute between supersets)
Triset:
Cable Curls 3 sets of 15-20 reps
Rope Triceps Pushdowns 3 sets of 15-20 reps reps
Barbell Wrist Curls 3 sets of 25-50 reps
(Rest 1 minute between trisets)
Bonus Abdominals' Routine
As a bonus, here is a nice abs routine that you can do before the arms workout:
Triset:
Leg Raises 3 sets to failure
Bicycle Crunches 3 sets to failure
Crunches 3 sets to failure
This abdominals' routine took me less than 15 minutes to perform and it proved to be not only a great abdominal workout but also an awesome way to warm-up the body and get it ready for some arm work.
Conclusion
Try out the arms routine above and let me know how it worked out for you. You'll probably have as much fun as I did and will get a great pump as well. The whole thing, counting abs, should take you around 50 minutes, give or take 10.
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