IronOnline Arm Workout Routines

GUY'S MASS BLAST #1

Ahhhhh..... Arms.... Hams..... Pythons..... etc. Isn't that the first muscle everyone notices? Hey, let's see your muscle (we don't pull down our pants and flex are thighs right?), no we pull up our sleeves and show them that baseball we've been working on. We want triceps that look like horseshoes, biceps that peak like Mt. Everest and forearms that look like, well that look like Dave Draper's, big goose neck forearms. Powerful manly arms the kind the girls swoon over and can rip trees out of the ground (sorry girls, this is a little biased). This was/is my dream anyhow and they're such a satisfying bodypart to bomb. The following is a routine that I have used for the last 20 years with little variation for mass.

I work shoulders and arms together, and there is a method to my madness. I first do shoulders which in itself is a satisfying group of muscles to pump up. This in turn prepares my arms for the all out assault I put them thru. I pull the blood that is in the shoulders down to my biceps and triceps and finish pulling it down to my forearms to wrap up the workout. When I'm done both sides of my body from my shoulders down to my wrists are pumped and feeling mighty. Enough...... on to the quest.

MASS ROUTINE:

Standing barbell curl: 4X6
Supersetted with
Cable triceps pushouts: 4X6

I do one superset of warmups for 10 reps each exercise. Then I jump right in. The barbell curls are self explanatory (keep your elbows glued to your sides). For the cable pushouts I use a inverted "V" bar attachment on the tricep pushdown machine and put my back to the weight stack, bending forward with one leg in front and one leg behind me for balance I keep my elbows high and push the cable from behind my head to out in front of me. Something like a seated triceps stretch only using the cable instead. The reps are slow with an accent on the lowering of the weight. I need about 1 1/2 to 2 minutes rest between each superset because of the weight I handle and the slowness of the movements.

Seated DB curls: 4X6
Supersetted with
Close grip bench presses: 4X6

Again same rep cadence and same rest periods. I go all out on each set with total concentration and nearly perfect form so by the time I'm on my final two supersets my arms are ready to explode and I wonder how I am going to get thru them.

I then do forearms which consists of:
Wrist Curls: 4X8
Supersetted with
Reverse wrist curls: 4X8

Resting only about 45 seconds between supersets I practically welcome this new pain in another bodypart.

That's it...... nothing fancy but awesome for size.

Good Luck,
Guy

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