Arm Workout for the Guys!

Hey guys, so I have had a few articles lately that were geared towards the women, so here is one for the guys!  A lot of people around the gym always ask me what I do for my arm routine and how I keep their size up, so here it is.  This is my CURRENT arm workout.   If I put 5/5 beside the exercise this means make sure you are focused on the muscles being worked and take 5 seconds up and 5 seconds down.  This is really important and will be used to generate the most size and strength possible! Light weight the right way guys!

Biceps

Standing alternating bicep curls with dumbbells (5/5) 4 sets x 8 reps.  Technique and control will be your friend during this one.  Make sure you use weight you can control both ways.  The key is to keep your posture straight with your shoulders set back.  Try to keep your elbows still and close to your side.  I use a palm up grip but a hammer curl (thumbs up) could also be used.  Nice and slow guys, and if you can watch your form in a mirror, keep an eye on your shoulders so they are not aiding in the lift.

Seated bicep curls at the same time with dumbbells (5/5) 3 sets of 8 reps.  This one is killer if done properly!  You want to really really focus here and make sure you are taking the ENTIRE 5 seconds up and down on this one.  This will give no rest to your biceps for the entire set and should leave you with a great pump!  The reason we sit down is to try and eliminate the shoulders from helping.  I usually use a slight incline on an upright seat to use gravity to make it a little harder.

Preacher curl on cables alternating (8 seconds down / explode up)  / concentration curls, 3 sets of 10/10 each arm-  This is our first superset of the workout and that means doing one exercise and moving directly into the next.  On the first exercise make sure you lower the weight slowly and then explode up for power.  On the second exercise look at the picture below.  This again helps take the shoulder out of the equation and allows you to focus on the bicep.

Preacher curls ( use the actual preacher bench not shown above)

Concentration curls

Dumbbell dropset 1 set-  This exercise is done to finish off the muscle and waste it.  Whatever you can lift at this point for standing curls is where we will start.  You will do standing curls at the same time for as many reps as possible with this weight and then take a 30 second break (NO LONGER!).  Following this break you will move down 5lbs and repeat this process.  You should go all the way down to a weight that isn't too easy and if it is, try repeating a certain weight for the last few sets.  I normally start around 55lbs and move all the way down to 20lbs and do 20lbs twice.

Triceps

Incline skull crushers 5 sets of 8- These should be done with your elbows facing forward and make sure your elbows aren't pointing outwards.  I use the easy curl bar, and move the weight extremely slowly down and up.  Use an incline that puts you around a 40 degree angle, and ensure you are using a safe weight!

Tricep extensions, 3 sets of 8- These will be done on the cables and again I recommend the easy curl bar.  Make sure you are tucking your elbows in and keeping them still.  This movement should be exclusively the triceps moving the bar, and your abs stabilizing your body still.

Tricep extensions on the machine /dips, 3 sets of 8 / max reps -  These are done in a superset.  On the machine focus on keeping your elbows still.  I realize that there are different tricep machines out there but their overall goal is the same, so feel free to use any one you like.  The dips can be done on a bench or a bar, I use the dip bar.  They will be as many reps as possible and done immediately after the triceps

Machine Ext.

Dips

That is it! Don't over train your arms!
Enjoy!

Ryan Trueman
Ryan.Trueman@dal.ca