Armed To The Core: Kizzito Ejam Arms Workout

Awesome biceps peaks don't come without really tough training. Follow Kizzito Ejam's workout to build size, strength, and shape in your arms. Afterward, you won't be able to look in a mirror without flexing!

I've been asked more than a few times about how I've put on so much size in the past few years. In particular, my arms and abs have gotten bigger, stronger, and better shaped. I'll let you in on a secret: it took hard work in the gym and great nutrition.

Want more detail? Here's the workout I've used to add shape and size to my biceps and triceps. I've also included an abdominal circuit so you can work on carving that 6-pack!

Armed to the Core Workout

Watch The Video - 12:57




This workout isn't easy. You're going to feel some pain. But you can't focus on the pain. Focus on your vision, your goal, your purpose—that will get you through anything. Keep your mind on the results and the energy will come.

If you're ready, let's get it done!

Kizzito Ejam Arms Workout
    Do a couple lighter sets for a warm-up before you begin the workout.

    Biceps Superset

  • Standing Barbell Curl Standing Barbell Curl

    Standing Barbell Curl

    4 sets of 8-10 reps (heavy)
  • Standing EZ-Bar Curl Standing EZ-Bar Curl

    Standing EZ-Bar Curl

    4 sets of 12 reps to failure, rest 45 seconds after each superset
  • Kill the muscles. Four sets total, 45-seconds rest in between. The short rest is crucial. You'll keep a great pump and build muscles. After the first superset, you should barely be able to pick up a water bottle. Get used to that fatigue—the workout doesn't get easier.

    Triceps Superset

  • Rope Extension Rope Extension

    Rope Extension

    4 sets of 8-10 reps (heavy)
  • Bodyweight Skull Crusher Bodyweight Skull Crusher

    Bodyweight Skull Crusher

    4 sets of 12 reps to failure, rest 45 seconds after each superset
  • Bodyweight skull crusher looks like a push-up, except your hands are closer together and placed farther out from your body. Bring your head to your thumbs, and then push upward. Always take your body to failure; failure is your friend.

    Biceps Superset

  • Spider Curl Spider Curl

    Spider Curl

    4 sets of 8-10 reps (heavy)
  • Standing Alternating Dumbbell Curl Standing Alternating Dumbbell Curl

    Standing Alternating Dumbbell Curl

    4 sets of 12 reps to failure, rest 45 seconds after each superset
  • Spider curls focus on the peak of the biceps—they'll give you that ball look.

    Triceps Superset

  • Overhead Dumbbell Extension Overhead Dumbbell Extension

    Overhead Dumbbell Extension

    4 sets of 8-10 reps (heavy)
  • Bodyweight Bench Dips Bodyweight Bench Dips

    Bodyweight Bench Dips

    4 sets of 12 reps to failure, rest 45 seconds after each superset
  • While doing bench dips, I like to put my feet on the dumbbell I was just using. It makes the exercise a little more difficult.

    Arms Giant Set

  • Skull Crusher Skull Crusher

    Skull Crusher

    4 sets of 8-10 reps (heavy)
  • Close-Grip Bench Close-Grip Bench

    Close-Grip Bench

    4 sets of 8-10 reps (heavy)
  • Cable Hammer Curl With Rope Cable Hammer Curl With Rope

    Cable Hammer Curl With Rope

    4 sets of 12 reps to failure, rest 45 seconds after each giant set
  • Don't rest between exercises. It's a tough giant set, but it's the last thing you'll do for your arms today. Get through it.

    Abs Circuit

  • Cable Crunch Cable Crunch

    Cable Crunch

    3 sets of 8-10 reps
  • Weighted Reverse Crunch Weighted Reverse Crunch

    Weighted Reverse Crunch

    3 sets of 8-10 reps
  • Rope Pull-Over Rope Pull-Over

    Rope Pull-Over (shown with dumbbell)

    3 sets of 8-10 reps, rest 30 seconds between circuits
  • I chose these three exercises to hit the upper abs, lower abs, and the obliques. Weighted lifts really help to build those muscle bellies. That's how you get those deep grooves and that 3D effect.



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