IronOnline Arm Workout Routines for Big Biceps and Triceps

Henrik's Mass Blast Workout #3

Let it be no secret that arms are my favorite bodypart. I simply love training biceps, triceps and forearms. Feeling the muscles contract and extend, the blood rushing through the veins, the pump, the pain.

I'm always experimenting, trying out new exercises, set/rep combos, doing straight sets, supersets, compound sets. As a result of all this attention, my arms are the bodyparst that have improved the most over the years.

I often do supersets as part of my routine, but I prefer straight sets when training for pure muscle bulk. I have also found that even though almost everyone recommends the barbell curl for biceps mass, I get better results when using heavy dumbbells.

The following routine has never failed giving me good results, but remember that YOU have to experiment and find YOUR own best routine.

The workout:
(Rest 1.5 minutes between sets)

Seated alternate dumbbell curl, 4 sets of 8, 8, 6, 5
Incline dumbbell curl, 4 sets of 8, 6, 8, 6
Standing one arm preacher curl (90 degree), 4 sets of 8, 8, 6, 6

Pulley pushdowns (slightly bent bar), 4 sets of 12, 10, 10, 8
Incline triceps extensions (EZ-bar), 4 sets of 8, 8, 6, 6
Long-pull triceps extension (Larry Scott style), 5 sets of 12, 10, 8, 6, 6

Reverse curl (EZ-bar), 4 sets of 10, 10, 10, 10
Supersetted with
Standing behind the back wrist curl, 4 sets of 12, 12, 12, 12


On sitting alternate dumbbell curls, increase the weight each set. On incline curls use the heaviest weight for the first 2 sets and decrease the weight for the next 2 sets. Use the same weight on all sets of preacher curls.

On pulley pushdowns increase the weight each set. Incline triceps extensions really puts the meat on the long head off the triceps, which will make the triceps look huge. Use a 35-40 degree incline. Increase the weight on set 1-3 and use the same weight on set 3-4.

Long-pull triceps extension also hits the long head of the triceps. It's a favorite exercise of Larry Scott and if there ever was a secret exercise for triceps, this is it. When done right, it seems to pump the triceps to double their size. You'll have to improvise a little when doing this exercise. See the picture for exercise description. The pulley shouldn't be to high, about 6 feet, and instead of the twin pedestal bench, you can use two benches facing each other. Here's a picture of Larry Scott in action with this exercise:

Use the same weight for all 4 supersets. Standing behind the back wrist curl is done by holding a barbell behind your back (just below your butt) and wrist-curling it from that position.

Remember to FEEL your muscles work on all exercises. If you can't feel your muscles working, you're using too much weight. This is bodybuilding, not weightlifting. The purpose here is to get the muscles to do as much work as possible, not to lift as much weight as possible. That's two different things. And always be in control of the weight on the negative part of the movement, never just drop the weight. A little bodythrust on the last couple of reps is ok.

If you have trouble getting motivated for training arms, here's a couple of tips. Cut off the sleeves of your t-shirt so you can see the muscles working and getting pumped. It may sound a little weird, but it works. I always carry a little training journal in the gym. On the inside I have taped a picture of The Bomber doing incline curls with his mind-blowing biceps. One look at that picture and I'm all psyched up for the next set.

And remember, hard training alone won't make your arms grow. You have to eat a diet tuned for muscle building if you want maximum results.

Henrik 'The House'

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You'll find other great training tips in Dave's book, Brother Iron, and there's an excerpt right here.