avatar
Gymaholic
A Gymaholic is someone who inspires others to become the best version of themselves. #IAmAGymaholic You have goals, we help you achieve them.

The Ultimate Arm Workout

Build Big And Defined Arms With This Intense Arm Workout

For men, having big arms is an obsession, it's like having ripped abs or a big chest. That makes them feel strong and powerful. Women also love toned arms. Ladies, the idea of toning muscles is the process of gaining muscle mass and losing body fat on a specific muscle group.

Gymaholic prepared you an intense arm workout in order to build these GUNS. This arm workout will bring your biceps and your triceps to another level!

Man doing dumbbell curls

If you're looking for an arm workout on the internet, you will find different opinions on how you should work your arms. Some people will tell you to train them with high reps to feel the pump, others will advise you to train them with heavy weights. At the end of the day, you don't know what works best.

Broscience On Arms

In the gym, some bros will tell you to train your arms for hours and do that several times a week. But does that actually work? I don't think so.
Your arms recover quickly, but they are also used while you train other muscle groups: in your back workouts for example.

Work Your Arms With Intensity

Forget the hours spent in the gym hitting your arms with endless sets. We will build your guns with three exercises for both biceps and triceps. Killing them from different angles, movements and weights.

Train Arms With Compound Exercises And Isolations Exercises

People tend to focus on isolation when it comes to arms. Isolation is great for adding details to a muscle group. However, you will want to add compound movements in order to get strength and enhance muscle growth.
Therefore, your arm workout should be composed of heavy compound movements and isolation exercises.

Man Flexing Triceps

No Time To Rest Your Arms!

While you will train your arms, you will have less rest between your sets. The optimal time to keep your muscles pumped is between 45 seconds and 1:30 minutes (when it's heavy).
I said intense remember !

How Many Reps For Big Arms?

In this arm workout we will be aiming for 6-15 reps. The number of reps will change depending on the exercise you'll exectute.

Warm Up Your Arms

The best way to avoid injuries is to warm up properly before starting the workout. In order to do a proper warm up, you will have to do the first movement of each muscle group with light weight for 2 or 3 sets.

*Note: Don't forget to focus on having a good form when you're exercising. When you're doing barbell curls for example; execute the reps with your arms, not your back*.

Keep up the hard work. We're all gonna make it !

  • EZ-Bar Curl 4 sets

    • 2 x Ideal Weight 8-12 reps

    • 2 x Heavy Weight 6-8 reps

  • Preacher Curl 4 sets

    • 2 x Heavy Weight 6-8 reps

    • 2 x Ideal Weight 8-12 reps

  • Seated Dumbbell Curl 4 sets

    • 3 x Ideal weight 8-12 reps

    • 1 x Lighter weight failure

  • Close Grip Bench Press 4 sets

    • 2 x Ideal Weight 8-12 reps

    • 2 x Heavy Weight 6-8 reps

  • Dips Triceps Version 4 sets

    • 3 x Weighted 6-8 reps

    • 1 x Body Weight 8-12 reps

  • Triceps Push Down 4 sets

    • 3 x Ideal Weight 8-12 reps

    • 3 x Lighter Weight failure

Get these big arms!

avatar
Gymaholic
A Gymaholic is someone who inspires others to become the best version of themselves. #IAmAGymaholic You have goals, we help you achieve them.