Today’s workout is the best arm workout for bigger arms you will find because I performed it with the legendary trainer Charles Glass who they call The Godfather of bodybuilding and has trained everyone from The Rock to several Mr. Olympia winners!
This is a high volume arm workout and consists of 15 total sets for biceps and triceps each. This best arm workout will work the biceps and the triceps together in 1 intense session. Below you will find a video breakdown of every arm exercise in the workout routine along with recommended sets & reps.
This arm workout for mass took me about 55 minutes to get through, as I kept my rest times fairly short between sets and really focused on maintaining an incredible arm pump throughout the workout.
This arm workout combines perfect activation and a ton of volume on your biceps and triceps so you can get bigger arms fast!
Make sure to watch the videos closely so you know exactly how to perform each bicep exercise.
ultimate arm workout for mass | video breakdown + sets & reps
#1 BARBELL SWOOP CURL
#2 BICEP CURL MACHINE - ELEVATED CURL
The bicep curl machine with your elbows elevated is a great move to get an amazing squeeze and pump in the short head of your biceps. Watch the video above carefully. Keep your head still and try not to use momentum when you perform this curl. Your biceps should be doing all the work. You want to go nice and heavy on this move and fail between 8-12 reps. Perform 5 total sets of this exercise and rest no more than 75 seconds between sets!
#3 INCLINE CURLS
The dumbbell incline curls are a great exercise to emphasize the long head of the biceps, aka the bicep peak. The key to this exercise is your form, and making sure your elbows stay behind your body the entire time and you supinate your palms. I recommend between 8-12 reps. Perform 5 total sets of this exercise and rest no more than 75 seconds between sets!
#4 INCLINE SKULL CRUSHER
The incline skull crusher is a great exercise to build the long head of the triceps and getter thicker arms. The triceps are the largest arm muscle, and the long head is the biggest head in the tricep muscle. This is a fantastic exercise to add mass to your triceps. I recommend between 8-12 reps. Perform 5 total sets of this exercise and rest no more than 75 seconds between sets!
#5 TRICEP PRESSDOWN
The tricep press-down is an amazing tricep exercise for the outer head, but unfortunately most people do it wrong. Watch the video above carefully, and pay close attention to my hands. Notice how i'm keeping my hands and wrist straight at the bottom of the lift? This is the key to tricep activation on this move. Don't be afraid to go a little higher rep on this exercise, all the way up to 12-15 reps per set. Perform 5 total sets and keep your rest times short!
You could perform this arm workout up to twice per week if your arms are lagging. I recommend that you have an arm workout day in your weekly split if your biceps and triceps are stubborn like me.
By prioritizing an entire day of training to just your biceps and triceps you will no doubt train them harder and place more volume on your biceps and triceps..
If you train your biceps at the end of your back workout and your triceps at the end of your chest workout you won't have as much energy. You can still hit your arms on your push and pull workout days, but I recommend at the very minimum to just have 1 dedicated arm day.