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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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UnKel23

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UnKel23

Looks awesome, definitely DOing this!

Aug 15, 2013 5:52pm | report
 
andrew7466

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andrew7466

how man times a week do you do this workout?

Aug 15, 2013 6:24pm | report
 
BerserkElite

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BerserkElite

For Natural Lifters, I would do no more than once a week.

Aug 16, 2013 12:25pm | report
kizmvp

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kizmvp

I usually have a 5 training day split with no rest day, so this workout ends up being done twice a week.

Aug 17, 2013 7:09am | report
Marcozr1

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Marcozr1

great arm workout... i need to try it out. i do most of the exercises but not this many alternated super sets... exited!!!!!!!!=)

Article Rated:
Aug 15, 2013 6:46pm | report
 
kizmvp

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kizmvp

Let me know how it was :)

Aug 17, 2013 7:09am | report
Marcozr1

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Marcozr1

It was great took me around 1hr. First set killed my forearms tho. I Never tought about doing so many supersets thanks mate for the greAt workout!!

Aug 17, 2013 5:06pm | report
Blesson

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Blesson

Good Stuff, might try when I get bk from Cancun

Aug 15, 2013 9:44pm | report
 
AutumnHB

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AutumnHB

trying this next arm day

Aug 15, 2013 9:56pm | report
 
kizmvp

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kizmvp

I'm sure you'll enjoy it.

Aug 17, 2013 7:10am | report
AutumnHB

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AutumnHB

trying this next arm day

Aug 15, 2013 9:56pm | report
 
chumar47

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chumar47

this is a huge workout and a difficult one man how u complete it requries much energy

Aug 16, 2013 12:04am | report
 
kizmvp

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kizmvp

That's right! your goal should be to expend as much muscle energy in your workouts. This will ensure that the nutrient you take in afterwards goes into rebuilding and repairing of that muscle group.

Aug 17, 2013 7:12am | report
Chris7551

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Chris7551

I agree with the pre workout supplement. Change it from time to time. Awesome article

Aug 16, 2013 12:33am | report
 
KomiMuscle

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KomiMuscle

I'm going to say once. This is going to take a lot out of you. If you can do it again ,you're not lifting heavy enough.

Aug 16, 2013 2:24am | report
 
JABE00

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JABE00

Will use this system for the next several days. Look very interesting. Probably will need more than 45 sec. To adapt to a new regimen.

Aug 16, 2013 5:51am | report
 
djonsix

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djonsix

i try this **** yeah, good man.

Aug 16, 2013 10:01am | report
 
plentz

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plentz

Kizzito should really create dome 12weeks trainning. He's fun and go hard!

Aug 16, 2013 11:54am | report
 
kizmvp

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kizmvp

Soon...

Aug 17, 2013 7:13am | report
krithi

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krithi

Yeah i second that..Would be great if you can come up with one.. :)

Aug 21, 2013 10:04pm | report
krithi

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krithi

Yeah i second that..Would be great if you can come up with one.. :)

Aug 21, 2013 10:04pm | report
JMarsh1217

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JMarsh1217

Looks pretty serious! I've been trying to get some serious gains in my arms, gonna give it a shot when I switch up routines!

Aug 16, 2013 12:17pm | report
 
Gump86

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Gump86

Doing all of these in one workout would lead to overtraining I would think, that's a lot of reps at the time especially if you're doing compounds on a different day that also involve the bis and tris. I used to do this many sets and reps on a typical workout day for a few months and gained nothing. Everyone is different though I guess.

Aug 16, 2013 2:31pm | report
 
kizmvp

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kizmvp

This is one of the workout that you must put your body through in order to give it a test. For example, a marathoner trains everyday to run a huge marathon a few times a year. Consider this workout your marathon. :)

Aug 17, 2013 7:16am | report
lag323

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lag323

Overtraining for some might b a warmup for others. This workout is hell and it's giving me great results. The difficult part is finding the right amount of weight in the later sets because it will b a struggle to do what you normally do with lots of rest between sets. I believe u when u say u have done this many sets and reps in one workout but did you do them in super sets with only 45 secs rest? It's a great workout man that makes u feel accomplished when completed

Nov 28, 2013 11:21pm | report
Showing 1 - 25 of 95 Comments

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