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!



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!

Armed To The Core: Kizzito Ejam Arms Workout

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

Kizzito Ejam Arms Workout
1
Superset
Barbell Curl
4 sets, 8-10 reps
EZ-Bar Curl
4 sets, to failure
2
Superset
Triceps Pushdown - Rope Attachment
4 sets, 8-10 reps
Pushups (Close and Wide Hand Positions)
4 sets, to failure
3
Superset
Spider Curl
4 sets, 8-10 reps
Dumbbell Bicep Curl
4 sets, to failure
4
Superset
Cable Rope Overhead Triceps Extension
4 sets, 8-10 reps
Bench Dips
4 sets, to failure
5
Giant set
EZ-Bar Skullcrusher
4 sets, 8-10 reps
Close-Grip Barbell Bench Press
4 sets, 8-10 reps
Triceps Pushdown - Rope Attachment
4 sets, to failure
6
Abs Circuit
Cable Crunch
3 sets, 8-10 reps
Reverse Crunch
3 sets, 8-10 reps
Bent-Arm Dumbbell Pullover
3 sets, 8-10 reps

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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