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WORKOUT: Armed for action

Your arms are involved in every upper body workout, which means they’re exposed to seriously heavy weights during back and chest sessions.

That’s why your dedicated arm training sessions can generally focus more on developing definition, rather than size. It is also an opportunity to work on your grip strength so that you can pull and push more weight in the other sessions to add serious size.

So use your arm workouts wisely with this effective workout:

The workout

EXERCISESETSREPS
Standing EZ bar curl 4 Sets 8 Reps
Standing hammer curl 3 Sets 12 Reps
Double bicep cable curl 3 Sets 12 Reps
EZ bar skull crushers 4 Sets 10 Reps
Overhead dumbbell extensions 3 Sets 12 Reps
Rope pushdowns 3 Sets 12 Reps

Check out the complete workout series: Arms | Back | Legs | Shoulders | Chest

Standing EZ bar curl

Curling with a straight bar places unnecessary strain on your wrists. The EZ bar is an ideal tool to reduce your risk of injury while still stimulating the peaks of your biceps.

Do 4 sets x 8 reps

Standing hammer curl

This is a great grip strengthening exercise as it targets the major muscles of your forearm – the brachioradialis – as well as the powerful arm flexors, the brachialis and biceps brachii.

Do 3 sets x 12 reps

Double bicep cable curl

Stand between the two towers of a crossover pulley machine holding a handle in each hand. Curl your arms toward your shoulders and squeeze the contraction. This exercise delivers serious bicep peaks.

Do 3 sets x 12 reps

EZ bar skull crushers

Also known as lying tricep extensions, this is a potent move that builds serious size in the muscles found at the back of the arm. Find the right balance between weight and form to protect your head, shoulders and elbows from injury.

Do 4 sets x 10 reps

Overhead dumbbell extensions

Hold a dumbbell overhead with both hands under the inner plate using a diamond-shaped grip. This overhead elbow extension movement works the long head of the triceps, more so than the short and lateral heads.

Do 3 sets x 12 reps

Rope pushdowns

The constant tension of the cable pulley system offers the ideal stimulus to end off your arm workout. It floods the muscle with blood to deliver a serious pump, and if you’ve been sipping on your Primal BCAAs, your muscles will be flushed with amino acids to start the rebuilding process.

Do 3 sets x 12 reps