This bicep and tricep workout is what I am currently using in my routine to gain mass and put on size. This workout is for intermediate to advanced lifters. This routine starts with heavy compound movements and then moves to lighter weight pump sets to get the muscles into hypertrophy and force them to grow. The pump from this workout is insane! Your forearms will feel massive and your biceps will be full. Using this workout and following a bulking diet plan, I have seen strength gains weekly. If you do a body part split style of training, try this as your arm day workout.

For those new to lifting, check out my guided arm day workout post. This post will help you determine what weight to use, how to determine reps, and how to best set yourself up for a successful workout.

ARM WORKOUT FOR MASS

1. Close Grip Barbell Bench Press: Warm Up Weight x 2 sets x 20-15 reps
2. Close Grip Barbell Bench Press: Heavy Weight x 1 set x 4-6 reps
3. Close Grip Barbell Bench Press: 1 Rep Max x 1 set x 1-2 reps
4. Close Grip Barbell Bench Press: Working Weight x 3 sets x 10-12 reps
5. Wide Grip Barbell or Cable Curl: Warm Up Weight x 2 sets x 20-15 reps
6. Wide Grip Barbell or Cable Curl: Heavy Weight x 1 set x 6-8 reps
7. Wide Grip Barbell or Cable Curl: 1 Rep Max x 1 set x 1-4 reps
8. Wide Grip Barbell or Cable Curl: Working Weight x 3 sets x 10-12 reps
9. Overhead Dumbbell Press: Working Weight x 3 sets x 10-12 reps
10. Alternating Dumbbell Hammer Curls: Working Weight x 3 sets x 8-12 reps (ea. side)
11. Decline (on bench) Dumbbell Curls: Working Weight x 3 sets x 10-12 reps
12. Dumbbell Concentrated Curls: Working Weight x 3 sets x 12-15 reps (ea. side)
13. Skull Crushers: Working Weight x 3 sets x 12-15 reps

How to perform in this routine...

• All sets can be done as straight sets
• Sets can be combined as super sets
• Perform an Ab workout or Calf workout at the end of this routine

This routine is for intermediate to advanced lifters and takes about 1.5 hours to complete (with a 15 minute ab or calf workout added on). It is extremely effective for gaining strength in the biceps and triceps, along with growing larger arm size. Try out some or all of the routine for your next arm day! 

*I am not a certified personal trainer. My experience is limited to myself. If you are new to lifting, please seek out resources online and the help of a trainer or experienced friend before embarking on a new fitness regime.

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TTYL