5 Beastly Arm Routines

Who knows arm training better than the experts in the Bodybuilding.com forums? Five posters have shared biceps and triceps regimens that can make your pipes professional grade!

When your wimpy cousin—or granny, or anyone else—asks you to flex your muscles, which muscle do you choose? Of course, you whip that elbow up, crank your pumped biceps for all they're worth, and growl like a beast from some medieval dungeon.

Or do you? If you don't have the size, shape, or confidence you want in your biceps, then do something about it! Train to gain, eat to grow, and commit to the iron lifestyle. If you make training part of your existence, you can't help but transform. Adopt the mantra "I lift, ergo I am," and you will see results.

Use these five tried-and-true workouts from Bodybuilding.com's hallowed forums to build strength and size in your favorite muscles. Follow the path others have forged, and you won't get lost. There are a lot of exercises in this stack you may not be familiar with, so be sure to consult the Exercise Database, for safety and instruction, and to avoid looking the fool in the weight room.

17-INCH BICEPS BLASTER BY STRIVER

Are you afraid of being normal? Then don't be! This deceivingly simple arm workout will hit your favorite muscle group from a range of angles. The creator says his reward for incorporating it consistently were arms that came in at just under 17 inches in circumference.

Hammer-grip rope curl

Measure yours—flexed, of course!—with a tape at the peak before and after a few weeks under this protocol. The supersets will leave you gassed, so don't expect to move much weight in the skullcrushers and close-grip bench at the end!

17-Inch Biceps Blaster
Superset
1

Seated dumbbell curl

4 sets of 12, 10, 8, 6 reps
(double dropset on last set)
Seated dumbbell curl Seated dumbbell curl

Dip

4 sets of 10, 10, 8, 6 reps
(double dropset on last set)
Dip Dip

Superset
2

EZ-bar curl

4 sets of 10 reps
EZ-bar curl EZ-bar curl

Reverse grip push-down

5 sets of 12, 10, 8, 8, 6 reps
Reverse grip push-down Reverse grip push-down

Superset
3

Hammer-grip rope curl

4 sets of 12, 10, 10, 8 reps
Hammer-grip rope curl Hammer-grip rope curl

V-Bar push-down

6 sets of 12, 10, 8, 6, 4, 4 reps
V-Bar push-down V-Bar push-down

4

Cross-body hammer curl

4 sets of 10 reps
Cross-body hammer curl Cross-body hammer curl

Superset
5

Incline EZ-bar skullcrusher

4 sets of 12, 10, 10, 8 reps
Incline EZ-bar skullcrusher Incline EZ-bar skullcrusher

Close-grip EZ-bar bench press

4 sets of 12, 10, 10, 8 reps
Close-grip EZ-bar bench press Close-grip EZ-bar bench press


Read this thread!


ICING ON THE CAKE BY SIDSCORPIO

This routine is meant to plug into your existing workout using the classic "bis with back, tris with chest" split. You use your biceps heavily in pulling lifts like pull-ups, rows, and even deadlifts, while your triceps play a major role in all manner of push motions, from the bench to the military press.

Dumbbell lying triceps extension

Start with your big-ticket strength movements, then chase a pump to your heart's content. Take both equally seriously, and you'll see improvement in both your core lifts and your mirror muscles!

Biceps (on back day)
1

Incline dumbbell curl

4 sets of 10 reps
Incline dumbbell curl Incline dumbbell curl

2

Hammer curl

4 sets of 10 reps
Hammer curl Hammer curl

3

Close-grip EZ-bar curl

4 sets of 10 reps
Close-grip EZ-bar curl Close-grip EZ-bar curl

4

Wide-grip EZ-bar curl

5 sets of 12, 10, 8, 8, 6 reps
Wide-grip EZ-bar curl Wide-grip EZ-bar curl

Triceps (on chest day)
1

Reverse grip push-down

5 sets of 12, 10, 8, 8, 6 reps
Reverse grip push-down Reverse grip push-down

2

Bench dip

4 sets to failure
Bench dip Bench dip

3

Angled triceps push-down

4 sets of 10 reps
V-Bar push-down V-Bar push-down

4
Dumbbell lying triceps extension Dumbbell lying triceps extension


Read this thread!


DON'T FORGET ABOUT BARBELLS BY NO_NRG

It's easy to get lost in the details when it comes to arm training. You use one cable attachment for one head, one for another, and hold your pinky just so while envisioning the precise cuts in your finished sculpture. That's one way. Another is to train arms like you (hopefully) train legs: by moving a heavy barbell first, and then finishing them off with dumbbells until smoke starts coming out of your sleeves.

Close-grip bench press

Using the logic of "what's good for the bis is good for the tris," this workout uses symmetrical programming to create symmetrical results. Perform the routines on separate days, or as a single routine—your choice! But however you do it, save room for the burning forearm triset after your final arm workout of the week.

Biceps
1

Barbell curl

5 sets of 15, 12, 7-10 (heaviest set), 8-10, 12-15 reps
Barbell curl Barbell curl

2

Hammer curl

3 sets of 8, 10, 12 reps
Hammer curl Hammer curl

3

Seated dumbbell curl

2 sets of 10, 12 reps
(double dropset on last set)
Seated dumbbell curl Seated dumbbell curl

4

Concentration curl

1 set of 20-plus reps, to failure
Concentration curl Concentration curl

Triceps
1

Close-grip bench press

5 sets of 15, 12, 7-10 (heaviest set), 8-10, 12-15 reps
Close-grip bench press Close-grip bench press

2

Skullcrusher

3 sets of 8, 10, 12 reps
Skullcrusher Skullcrusher

3

Bench dip

2 sets of 10, 12 reps
Bench dip Bench dip

4

Lying one-arm triceps extension

1 set of 20-plus reps, to failure
Lying one-arm triceps extension Lying one-arm triceps extension

Forearm Triset (once a week)
Triset
1
Palms-up barbell wrist curls Palms-up barbell wrist curl

Reverse barbell curl

2 sets of 10-12 reps
Reverse barbell curl Reverse barbell curl

Static dumbbell hold

1 set to failure with heaviest dumbbells you can find
Static dumbbell hold Static dumbbell hold


Read this thread!


A Pre-Workout Powerhouse the Support Ultimate Focus, Strength and Energy.

Go Now!


ONCE-A-MONTH ARM SHOCKER JOSEF RAKICH

Make no mistake: Big, defined arms get built by following a well-designed program on a regular basis. But it's also helpful to break out of the routine every once in a while, with a full-on assault to shock your muscle in a way that you know will hurt like a mother for days afterward. This program is meant to be indulged in just once a month, and you'll struggle to get your keys out of your pocket afterward.

Triceps push-down

Feel free to substitute different curl or press variations if you can't hold down all this equipment for 20-plus minutes at a time. But don't feel free to leave anything in the tank afterward!

Biceps
Giant set
1

Seated dumbbell curl

10 reps per arm, no rest
Seated dumbbell curl Seated dumbbell curl

Machine preacher curl

2 sets of 10-12 reps
Machine Preacher Curl Machine Preacher Curl

Barbell curl

10 reps per arm
Barbell curl Barbell curl

Triceps
Giant set
1

Close-grip bench press

10 reps, no rest
Close-grip bench press Close-grip bench press

Overhead dumbbell extension

2 sets of 10-12 reps
Overhead dumbbell extension Overhead dumbbell extension
push-down push-down


Read this thread!


KILLER BICEPS WORKOUT BY AUSTINTIONGCO

Killer! As in, you might die, bro. This 31-set death march of biceps and abs is another once-in-a-while shocker to wheel out when you've got a couple of hours to spare and want to push yourself to your absolute limit. It works even better if you've got a partner with you who is willing to follow it in an "I go, you go" style.

Single-arm incline curl

This routine follows a reverse-pyramid structure, meaning your final set should be your heaviest. Consider yourself warned!

Killer Biceps
1

Single-arm preacher curl

4 sets of 10, 6, 6, 6 reps
(final set heaviest)
One Arm Dumbbell Preacher Curl One Arm Dumbbell Preacher Curl

2

Seated alternating hammer curl

3 sets of 20, 20, 12 reps
(final set heaviest)
Alternate Hammer Curl Alternate Hammer Curl

3

Reverse cable curl

3 sets of 10, 8, 8 reps
(final set heaviest)
Reverse Cable Curl Reverse Cable Curl

4

Seated cheat curl

3 sets of 8, 8, 6 reps
(final set heaviest)
Seated cheat curl Seated cheat curl

5

Wide-grip cable bar curl

3 sets of 10, 10, 12 reps
(final set heaviest)
Wide-grip cable bar curl Wide-grip cable bar curl

6

Single-arm incline curl

3 sets of 9, 8, 6 reps
(final set heaviest)
Single-arm incline curl Single-arm incline curl

7

Machine biceps curl

3 sets of 10, 8, 6 reps
(final set heaviest)
Machine Bicep Curl Machine Bicep Curl

8

Negative seated biceps curl

3 sets of 3, 5, 5 reps
(final set heaviest)
Seated dumbbell curl Seated dumbbell curl

9

Rope ab crunch

3 sets of 20 reps
Cable Crunch Cable Crunch

10

Single-arm cable side crunch

3 sets of 20 reps
Single-arm cable side crunch Single-arm cable side crunch


Read this thread!


Boost your results with innovative products from Ergogenix!

Go Now!

Recommended For You

6 Workouts For A Bigger Chest!

Our forums are a great place to share training tips and full workouts. Check out these 6 killer chest routines the next time your pecs need a pick-me-up!

55 Workout Routines For 2015!

The Ultimate Beginner's Guide to Fitness will teach you the fundamentals of training, nutrition, and supplementation in only 30 days. Take the first step!

4 Keys To Staying Lean All Year

Just because it's bulking season doesn't mean your body-fat percentage has to increase dramatically. If you want to stay relatively lean, keep these 4 factors in mind!