Life isn't always fair. Losing 50 pounds of hard-earned muscle and living with chronic pain isn't fair, but fair is just another four-letter word that starts with "f." I didn't choose to be critically injured, but I don't use my injury as an excuse. Your life and your body are what you make of them. Today, we're going to make a pair of badass arms.

This workout, like any other, is more mental than physical. Training is about your ability to tune in to your body, focus on each and every single rep, and make every one count. That's where growth occurs. When you're uncomfortable, and it hurts, you force your body to adapt. Believe me, this workout will force your biceps and triceps to adapt.



Strong Arms Workout: Overview

Watch The Video - 12:17

Strong Arms Tactics

This workout is built on two supersets and one giant set. Each superset begins with a biceps curl and finishes with a triceps extension. The final combo is a giant set finishing with back-to-back triceps exercises.

I don't really like to rest; I like momentum. When I do these supersets, the intensity is high and my heart rate is elevated. I want to build muscle and burn fat at the same time. Too many times I see people go to the gym and just check sets off their lists. Make sure you train with focus and intensity. Push yourself out of your comfort zone. If you hit a wall, rest-pause, shake it out, and get right in your head again.

This workout starts with a short cardio warm-up. It lasts just long enough to get some blood flowing and get you mentally ready for the work ahead. I take this time to visualize the upcoming exercises.

I then warm up with chin-ups to prime my biceps and push-ups to prepare my triceps. I don't do them to fatigue—just enough to stimulate the muscle. In between the push-ups and pull-ups, I do some light stretching.

Don't take your warm-up lightly. Injury is no joke, unless you want to take a couple months off from training. There's no need to jump in too fast, because trust me, we're going to kill the workout.

Strong Arm Workout
1
Jogging-Treadmill
Warm-up.
1 set, 15 mins (light cardio)
2
Warm-up Superset
Chin-Up
1 set, to failure (followed by light stretching)
Pushups
1 set, to failure (followed by light stretching)
3
Superset
Wide-Grip Standing Barbell Curl
3 sets, 15, 12, 10 reps
Standing One-Arm Dumbbell Triceps Extension
3 sets, 15, 12, 10 reps (per arm)
4
Superset
Incline Dumbbell Curl
3 sets, 15, 12, 10 reps
Cable One Arm Tricep Extension
3 sets, 15, 12, 10 reps (per arm)
5
Triset
Reverse Barbell Curl
Perform with EZ-Bar.
3 sets, 15, 12, 10 reps
EZ-Bar Skullcrusher
3 sets, 15, 12, 10 reps
Tricep Dumbbell Kickback
3 sets, 15, 12, 10 reps

About the Author

James Grage

James Grage

James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

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Arm Workout