All the arm workouts you will ever need

08:53 Eugene Madondo 0 Comments


Best Workout for Arms


Often you will get people coming up with new workouts, which in my opinion is unnecessary. You see there are already workouts out there which worked great for legends like the Arnolds and Frank Zane’s of this world. You do not need to re-invent the wheel in order to progress just find the right combination of these ancient efficient workouts and you will be on your way to bigger arms and a better body.

In a previous arm workout post I mentioned that in order to get bigger arms one needed to train both their biceps and triceps to achieve overall balanced arm growth. So in this post I will be sharing both biceps and triceps exercises and also how you could combine exercises to work best for you. I usually train one body part per day, so on arm day I do all my arm exercises till my arms get all pumped up and numb.
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Before I begin with the arm workouts it is important that you warm up before you begin your workout, you could start off with some light cardio for about 10 minutes, and do a bit of stretching so as to prevent any unnecessary injuries do to sudden unexpected movement or increase in load, also make sure when you do begin your workout to begin with a warm up set which ofcourse is a light weight just before you start piling on the weights.

Biceps Exercises for Beast Arms


I will start by giving you some of the mass building biceps exercises, since I am a fan of bodyweight training I will begin by giving you the bodyweight exercises which are great for building big strong arms.

For biceps I like to begin my workouts with the bodyweight exercise serving as the warm up set before I go onto the weights, for biceps I like to use pull ups as I find them to be a great strength building and arm building exercise, I usually do about 3 sets of 20 reps or 5 sets of 12 to begin with. This exercise really gets me all heated up and gets the blood flowing to my arms, specifically the biceps.

Now that we are all warmed up and ready to lift some iron, let us look at other arm exercises.
  • The standing barbell curl for 4 sets of 12 to 8 increasing your weight with each set
  • Alternating dumbbell curls also for 4 sets of increasing weight from 12 reps to 8.
  • E-Z bar preacher curls are awesome for adding on some arm size; also do 4 sets of 12 to 8 reps depending on the weight.
  • The Hammer curl, to add some width to your biceps, I tend to go heavier on the hammer curl than the bicep curl, do 4 sets of 10 for this one.

  • To add finishing defining touches to your biceps you can do high rep exercises such as cable curls and standing E-Z bar curls for 12 to 15 reps, all for 4 sets. 

I guarantee you if you are using challenging weights that your arms will get a proper workout. As I said these are not new exercises but old exercises which work when done with proper form, with a challenging weight.

Triceps Exercise for Great Arm Size


I have mentioned that it is important to train triceps before at the beginning of this post and on previous posts in case you have not read previous posts, that is because your triceps are the bigger than your biceps so if you train them you will have big arms and if you ignore them you will not grow your arms by much as training biceps only is stupid and will only take you to a limited arm size.

As I did for biceps I like to warm up my triceps with a bodyweight exercise and on this occasion it is the close grip push up which I do for 3 sets of 20 to start and then I move on to the dip which I do for 4 sets of 15.

Note that though I use the bodyweight exercises as starters, or warm up sets they are very effective arm exercises for triceps growth and definition.  They are really great for mass building.

  • For mass I like to do the rope press downs for 3 sets 10
  • Close grip bench press for 4 sets of 10
  • Seated E-Z bar French press for 4 sets of 10

  • I do not do many triceps exercises but you could add Dumbbell kick backs and Lying down French presses otherwise known as skull crushers to add some definition for 12-15 reps.


Also note that although I have given specific rep ranges and sets, you could change the numbers to suit your own liking. Playing around with weights and rep ranges is part of working out to find out what works best for each and every one of us gym junkies.

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