The Bigger Arms Workout

Tired of the same bi/tri routine? Mix things up as beach season prepares its return.

If you consistently read 1R you know there isn’t much space dedicated to isolated arm workouts. Frankly, a whole day dedicated to one muscle group with 90 seconds of rest between sets isn’t going to get your heart rate up, and it probably isn’t going to yield the results that you’re looking for (i.e. you won’t get the “V” cut between your bi’s and tri’s).

But, what if there was a workout that you could do once (or twice, who are we kidding?) a week that would not only burn more calories, but also help you build more mass, than those straight bi and tri lifts that have grown seriously stale?

Enter the bigger arms workout.

This isn’t Pops’ isolated arms workout boys. No, it’s a far better, far more powerful, combination of supersets that’ll have you sweating your face off by the second combination of exercises. This is the lift that will make it hard to lift your arms during your post-lift shower, and may cause women to faint when sun’s out, gun’s out days come back around.

Yes… you’ve been warned.

Hammer Curl / Tate Press:
Two of my all-time favorite movements for arms, so why wouldn’t you hit ‘em back to back? This match made in Lifting Heaven combines two of the most functional, powerful, arm exercises. Perform your first set of hammer curls (10 total) before moving onto your first set of Tate Presses. Once you’ve completed both, take 30 seconds and move onto your second set. 4 sets of 8-10 reps here and you’ll be well on your way.

Chin Ups / Close Grip Pushups:
Straightforward and old school, but also possibly the toughest set of exercises on this list. Go to failure on both here, using only your bodyweight, so work not to sell yourself short. Do diamond pushups if those are easier on your wrists, or perform the pushups on a medicine ball to make them more difficult. As always, bust out those chin ups without swinging and make daddy proud. Sound easy? Yes. Are they? Talk to me after your first set. Just as before, 3 sets to failure here and keep it moving.

Rope Hammer Curls / Rope Press downs:
A variation on the dumbbell hammer curl, but I like to flare the rope out at the end to really get that pump going. Then, when you think it’s over, reset the rope at the top of the cable, and bang out some press downs (with minimal rest). Again you’re going to want to flare the rope out at the end and really squeeze your tris. 3 sets of 10-12 reps here and move onto the finisher...

E-Z Bar Curls / Skull crushers:
E-Z may be in the description, but this combo is one of the hardest in the meat book. Start by performing bicep curls, ideally on a preacher bench, and then jump right into skull crushers lying down on a flat bench. If you’re looking for an extra challenge on the EZ-Bar curls bust out 10-12 reps and then perform top partials until failure on each set. After 3 sets of 10-12 reps on each, you’ll quickly see why this is one of my all time favorite arm protocols.

Who doesn’t like a little arm work, especially at the end of a week in which you’ve busted your hump on squats, deads, and every other total body compound lift known to man? Everyone is entitled to a vice of choice, and if big arms are yours, then this workout will help quench your thirst.

Remember, beach season isn’t that far away boys, and nothing announces your presence with authority like a mean set of pipes. No Ron Burgundy in here.

Until next time fellas, stay motivated and stay Meaty.