Hypertrophy Arm Workout


Let’s face it – when most guys come into the gym for the first time, they want to build up their chest and arms. And this is understandable since these are some of the first things women will notice about your physique.

There are a few things you should keep in mind when working your arms, though. Your arms are comprised of three muscle groups: the biceps, the triceps and the forearms. We’ll cover the best exercises for all three to get you well on your way to huge, bulky, strong arms.

The Biceps

When people think arms, they think biceps. Ironically enough, the biceps are a much smaller muscle group than the triceps and, therefore, don’t have such an impact on the appearance of your arms. However, this doesn’t mean that you should completely neglect your biceps, you should work them as much as any other muscle group to maintain muscular balance in your arms.

The Triceps

The triceps are essentially comprised of three different muscles: the long head, the lateral head and the medial head. These heads combine to form a “horseshoe” shape that takes up the majority of your upper arm muscles in terms of size.

The Forearms

The forearms are another important part of your arm workout – if you’re serious about it. If they’re underdeveloped, it’s going to be pretty obvious next to your bulging biceps and triceps.

The following exercises are very effective for developing arm strength, and it’s important to note that the biceps and triceps are exercised in supersets while the forearms are not. Generally speaking, it’s best to work the forearms after the biceps and triceps.

Biceps EZ Bar Curls + Lying Skull Crusher (Superset)

You can do these with the barbell or the EZ bar, but the EZ bar is a bit easier on the wrists.
Do 4 sets of 8-12 reps, rest for 60 seconds between each.

Incline Dumbbell Curls + V-Bar Pressdown (Superset)

Also 4 sets of 8-12 reps, rest for a maximum of 60 seconds between each superset.

Seated Hammer Curls + Close Grip Bench Press (Superset)

4 sets of 8-12 reps once again, resting 60 seconds between each superset. There’s no need to get too close, a bit closer than your shoulder width is fine.

Two Arm Cable Curl + Dumbbell Triceps Kickback (Superset)

4 sets of 8-12 reps, rest 60 seconds between supersets.

Forearms Workout

A simple and quick workout. Do all four exercises back to back and rest for 90 seconds after that. Do 3 sets of this and you’re done. The exercises are:

  • EZ Bar Reverse Grip Curls –  8-12 reps
  • Wrist Curls – 12-20 reps
  • Reverse Wrist Curls (you can use dumbbells and the Preacher bench) – 12-20 reps
  • Plate Pinch – for as long as you can

RELATED: The Best Exercises For Your Lower Body

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