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Big Arm Workout – Mass Building Workout for Arms

Big Arm Workout

Mass Building Workout for Arms

Here is a muscle building workout for big arms.  There are some unique volume combinations we will use for both biceps and triceps.

Exercise 1:  Chin-ups, Ladders, 1 Time Through

Perform 8 reps, 8 breaths rest (rest only the time it takes to take 8 slow breaths)

Perform 7 reps, 7 breaths rest

Perform 6 reps, 6 breaths rest

Perform 5 reps, 5 breaths rest

Perform 4 reps, 4 breaths rest

Perform 3 reps, 3 breaths rest

Perform 2 reps, 2 breaths rest

Perform 1 reps, 1 breaths rest

Perform 2 reps, 2 breaths rest

Perform 3 reps, 3 breaths rest

and so on…

then try and work your way back up to 8 reps, see how far you get!  This is a max effort attempt.  Your goal is to try and start at 8 reps, go down to 1 rep and back up to 8 reps.

*Note:  if you can’t perform 8 reps, start with a lower number, try starting at 6 reps for the first set.  On the other hand, if you are strong at chin-ups, add additional weight with a dip belt.

HOW TO DO CHIN-UPS VIDEO – CLICK HERE

Exercise 2:  Tricep Press Downs, Ladders, 1 Time Through

For the tricep ladders, we will do something a little different.  Pick whatever attachment you want; a tricep rope, v-handle or straight handle.  Get on the cable stack and use the heaviest weight you can do for 1 rep.  If you can do the whole stack no problem and for multiple reps, overload the movement with an elastic band.

Heaviest weight, 1 rep, drop pin to next lighter weight, no rest

Next weight, 2 reps, drop pin to next lighter weight, no rest

Next weight, 3 reps, drop pin to next lighter weight, no rest

Next weight, 4 reps, drop pin to next lighter weight, no rest

Next weight, 5 reps, drop pin to next lighter weight, no rest

Next weight, 6 reps, drop pin to next lighter weight, no rest

Next weight, 7 reps, drop pin to next lighter weight, no rest

Next weight, 8 reps, drop pin to next lighter weight, no rest

now try to work your way back up!  After your 8 rep set, ADD 10 lbs and perform 7 reps.  Keep going back up (adding 10 lbs each progressive set) toward the 1 rep weight, until you can’t perform the required number of reps with good form.

HOW TO DO TRICEP EXTENSIONS – CLICK HERE

Exercise 3:  Seated Dumbbell Curls

4 sets x 12 reps

Exercise 4:  Diamond Push-ups

4 sets x 25 reps


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6 Responses to “Big Arm Workout – Mass Building Workout for Arms”

  1. Matt "Wiggy" Wiggins Says:

    Hey Smitty – the pic above got me thinking…did you ever see any of the bodybuilding books put out in the ’90s based supposedly on the basic principles used by the Bulgarian Olympic lifting teams, then applied to bodybuilding?

    (Quick side note – I’ve talked w/a guy who’s adopted some of John Broz’s methods to his powerlifting w/great gains, and after giving him a rundown of the methods, he said he didn’t see much similarity.)

    The books were “Serious Growth”, “Big Beyond Belief”, etc – there were four written by Leo Costa and RL Horine. Tom Platz came into the picture around book #3.

    Was wondering your thoughts/opinions of the methods.

  2. Tom Godwin Says:

    Love the post, a great routine!

    TOM

  3. Rick Walker Says:

    Smitty-

    I did this with the bench yesterday. Used 155 and did the 10 all te way to 1, then back to 8. Had to drop to 135 to do 9 and 10. Used your breathing rest…crazy stuff.

    Chest is sore and blown up today from that 1 exercise.

    Thanks brother-

    -Rick

  4. Bill Says:

    Great post Smitty! Any thoughts on incorporating this into 5-3-1 i.e. use the exercises as supplemental lifts on a scheduled training day or as a stand alone workout on a new training day. Thanks!

  5. Caleb Says:

    Hey,

    This is a great workout, but I was wondering how much mass I will gain and how fast? Thanks.

  6. Phoenix Foster Says:

    Hello,im 14 years old and im looking to get bigger. Im weighing 158.2 right now my max bench is 285, i want to weigh round 180. Will this rountine help me build more mass as well as strength? Also would this be good for football?

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