Simply doing light weights for high reps to build better arm definition is no longer considered the best approach. This workout starts with a straight-set multi-joint exercise for an initial size and strength stimulus, then picks up the pace by employing supersets with a high volume of work. You'll be moving faster and really feeling the muscle burn.


  • Warm-up sets aren't included; do as many as you need, but never take warm-ups to muscle failure.
  • Choose a weight that allows you to reach muscle failure by the target rep listed.
  • If you have a spotter, do a few forced reps on your heaviest sets of your initial exercise. If you don't have a partner, train as close to muscle failure as possible.
  • Perform a dropset on your last set of each exercise after you complete both moves, quickly reducing the weight by about 25 percent when you reach muscle failure and continuing on with the set to a second point of muscle failure.
Get Ripped Routine
Dip Machine
4 sets, 10-12 reps (90 sec. rest)
EZ-Bar Skullcrusher
3 sets, 10-12 reps (no rest)
Close-Grip Barbell Bench Press
3 sets, 10-12 reps (60-90 sec. rest)
Triceps Pushdown - Rope Attachment
3 sets, 10-12 reps (no rest)
Triceps Overhead Extension with Rope
3 sets, 10-12 reps (60-90 sec. rest)

About the Author

Bill Geiger

Bill Geiger

Bill Geiger, MA, has served as a senior content editor for and group editorial director with MuscleMag and Reps magazines.

View all articles by this author