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Ben Booker Arms Workout: Arms By The Book

Ben Booker knows how to build big guns. Keep up with this workout and you'll pop a pair of your own.

Don't question Ben Booker when it comes to training arms. This guy is pure business. He walks into the gym, leaves his ego at the front door, and immediately zeros in on what he calls the "Three Fs:" Form, Focus, and Failure.

If this were an arms race, Ben Booker would have every gym rat bowing at his feet. He trains with a LOT of volume, starting with biceps and ending with triceps. His workout revolves around volume, not total weight. Ben does this workout twice per week. The first is a heavy load day and the second is a lighter day with 1-to-2 solid sets.

Today, Ben Booker will make a man out of you. His workout will have your arms screaming for mercy and bulging at the veins. Think you can you handle the pain? Then step into his office!

Ben Booker - Arms By The Book

Watch The Video - 12:32




Arms By The Book
  • Barbell Curls Barbell Curls

    Barbell Curls

    3 sets of 8-12 reps with 90-second rest periods; fourth set is 21s
  • Barbell Curl Tips
    1. Once you hit failure, you can finish the set with halves, but you're still going to have to incorporate the entire biceps. Focus on the rep range, not the actual weight, and try to make it as precise as possible. It's all about timed interval repetition.

    2. Drop weight and perform twenty-one's on the fourth set. That's 7 bottom-half reps, 7 top- half reps, and 7 full-range reps. Ben likes to incorporate a partner to maintain proper form.

Superset

  • Standing Biceps Cable Curls Standing Biceps Cable Curls

    Standing Biceps Cable Curls

    3 sets of 12-15 reps
  • Pullups Pullups

    Pullups

    3 sets to failure with 90-second rest periods
  • Superset Tips
    1. Don't rest between the standing biceps cable curls and the pull-ups. Rest for 90 seconds after each pull-up set.

    2. Use your free arm as a spot to finish necessary standing biceps curl reps.

  • Skullcrushers Skullcrushers

    Skullcrushers

    4 sets of 15 reps with 90-second rest periods
  • Skullcrusher Tips
    1. On the last set, drop the bar behind your head and extend it until you reach failure. Your forearms should be on fire after this modified final set.
  • Cable Pushdowns Cable Pushdowns

    Cable Pushdowns

    2 sets of 10-12 reps with 90-second rest periods
  • Cable Pushdown Tip
    1. Focus completely on the triceps. Try to isolate, not involve other movers.
  • Reverse-Grip Cable Pulldowns Reverse-Grip Cable Pulldowns

    Reverse-Grip Cable Pulldowns

    2 sets of 10-12 reps with 90-second rest periods
  • Reverse-Grip Cable Pulldown Tips
    1. Ben likes to stop at a 90-degree angle, rather than coming all the way up. This forces you to control the motion throughout the entire movement.

    2. If you're not dropping weight every set, you're not doing it right. You should hit failure on every set.
  • Ball-Grip Triceps Pushdowns Ball-Grip Triceps Pushdowns

    Ball-Grip Triceps Pushdowns (shown with handle)

    2 sets of 10-12 reps with 90-second rest periods
  • Ball-Grip Triceps Pushdown Tips
    1. Grabbing the ball takes the grip out of the exercise and targets the inner part of the triceps.

Superset

  • Dumbbell Alternating Biceps Curls Dumbbell Alternating Biceps Curls

    Dumbbell Alternating Biceps Curls

    1 set of 20 reps
  • Dips Dips

    Dips

    1 set to failure
  • Superset Tip
    1. Your muscles are fatigued. Pick a weight that's a little less than you normally lift and crush this finisher.


If you have more questions about this workout, hit up bookerbrother on BodySpace. For more unique content, follow him on Twitter at @BenBookerIIC.


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About The Author

Trent Lootens is a small town kid who has loved sports and outdoor activities his entire life. Trent always looks at the positives...

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Sourapple

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Sourapple

Going to give this a shot for the next month or 2. Looks solid. He mentioned he did this 2x per week. Same exercises? Lighter reps? How many days inbetween? Would really like to know.

Jun 21, 2012 11:35pm | report
 
KenSandberg

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KenSandberg

Same exercises, yes. You can change the reps/weight a bit if your plateauing, but if you're going for size you want to keep it relatively heavy. Rest as many days between as you can, do either Mon/Thurs or Mon/Fri.

Jun 23, 2012 4:04pm | report
Joel2213

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Joel2213

looks like i nice workout cant wait to give it a go.

Jun 22, 2012 12:43am | report
 
hannah7733

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hannah7733

Just did this workout. My arms were on fire the whole way through. I didnt follow it exactly (did seated concentration curls instead of cable curls, exchanged the ball grip pulldowns with reverse D-bar and added some warm up sets) but this is an awesome arm workout and Id definately recommend trying it out.

Jun 22, 2012 3:07am | report
 
teslation

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teslation

Nothing fancy.. just normal workout

Jun 22, 2012 4:20am | report
 
droyce

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droyce

? Nice downer dude. Pretty solid workout for bis/tris: Adds in some bigger assister muscles with pullups and dips, Hits the major heads of the muscles, and gets an appropriate amount of sets in for two minor muscle groups.

Size is on the shelf right next to abs, in the kitchen.

Jun 22, 2012 6:22am | report
jwethall

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jwethall

couldn't agree more droyce! I only do 9 sets for bis and 12 for tris and I actually just started working arms after taking a month off to let them recovered and rested. I hit them again hard yesterday, and they look bigger than I've ever seen them. I got curious and measured, they are now 20" up from 18 3/4. " Rest and sufficient good macronutrients are the best way to build big arms.

Jun 22, 2012 1:53pm | report
dajunglebrotha

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dajunglebrotha

rest and nutrients is the staple for the "Whole" body lol

Jun 28, 2012 9:20am | report
M-E-L-O

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M-E-L-O

teslation, do you even lift?

Nov 21, 2012 6:20pm | report
dxs016

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dxs016

some serious arms hes got there. sick!

Jun 22, 2012 10:33am | report
 
longhaired

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longhaired

i like his form, people my size try to curl the same amount as him and look horrible. their loss

Jun 22, 2012 3:48pm | report
 
podgerr

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podgerr

Can anyone tell me how long this would generally take, Im 7 weeks into Mike Ohearn 12 week power body building, Im considering swapping this in for the bi/tri workout he does.

Jun 22, 2012 5:58pm | report
 
Polkmama

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Polkmama

Took me about 1hr
I was not rushing.

Jun 23, 2012 10:39am | report
ewstaeger

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ewstaeger

I am a newbie but as far as form is concerned on the barbell curls I didn't think you were supposed to use your back or momentum as much as this guy does

Jun 22, 2012 11:36pm | report
 
McApplejuice

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McApplejuice

What about form?? I didn't see him use much.

Jun 23, 2012 1:17am | report
 
bookerbrother

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bookerbrother

Yes, I am the guy in the video and form is key in any exercise in any program. During the barbell curls I hit failure early on, instead of dropping weight I used a "swing" to keep the video moving. I never recommend that unless you are super experienced and still keep focus on the bicep. I would like to see that movement spotted all day long! Form first, then master the focus (or mind muscle), then taking your sets to failure will yield optimal results. Only after mastering all of those, in that order, are you able to safely get out of form to hit the desired rep range instead of demoving the weight. Learn your body first

Jun 23, 2012 7:09pm | report
jimmyv

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jimmyv

Yea no offense but form through the video was very average I understand you're going to failure but at what cost?

Jul 9, 2012 7:16pm | report
bookerbrother

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bookerbrother

I usually start with reps between 12 to 15 on the first day. Then, later in the week vut the exercises in half and drop the sets to 6 to 8. Designing a 12 wek program as we speak! Stay tuned guys!!"!

Article Rated:
Jun 23, 2012 10:30am | report
 
reverewrestler

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reverewrestler

This looks like a solid workout, I'd throw in overhead tricep extensions for sure though. Along with pullups, I'd add in chinups for biceps. And one big thing I noticed, is the guy on the cover photo of this article's deltoids. Deltoids complement your arms, this article works out biceps and triceps, but if you want you arms to look like "that guy's", you have to do alot of deltoid and shoulder work aswell. So you guys can find some solid deltoid and shoulder plans on this website:) Just my two cents.

Jun 23, 2012 10:59am | report
 
nickdlrandall

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nickdlrandall

Only thing I don't like is the first superset.. One arm will have had a rest, and the other will have just finished a set when you start pull ups.. It favors one arm.

Jun 23, 2012 1:00pm | report
 
bookerbrother

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bookerbrother

So the next set you start with the opposite arm first, problem solved!

Jun 23, 2012 7:19pm | report
bikramghosh

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bikramghosh

Ben, I believe there probably won't be any harm in doing 4 sets of that super set to make it even on both arms. Is that a fair call?

Jun 24, 2012 1:21am | report
bookerbrother

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bookerbrother

Bikramghosh, you are correct.

Jun 24, 2012 8:23am | report
brento18

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brento18

this is a nice workout, got the mean pump!

Jun 24, 2012 6:46pm | report
 
EddieBU15

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EddieBU15

Awesome video, but did anyone else get super annoyed with the music? haha

Jun 24, 2012 8:02pm | report
 
Showing 1 - 25 of 94 Comments

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