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

If you’ve been around Diesel for a few years, you know we incorporate a TON of grip training exercises into our programs.  It is not enough to be able to display one facet of grip (crush, pinch, support, wrist postures, hand health, dexterity), you must be able to integrate this strength into full body power.
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