Like every other body part, training smart is the key to developing a big pair of arms. Massive guns are built using compound movements, heavy enough weight, good technique and a full range of motion. But besides training, they also need a good amount of rest and food to grow. The workout consists of three exercises for the triceps, superset with three exercise for the biceps. The big movements that are supposed to increase the strength and power of your upper arms and we will finish with some higher rep movements used as hypertrophy work. These are the best movements for putting slabs of muscle to your arms.
(1) Triceps Dips-3sets of 10 reps, superset with.
(2) Close Grip Chin-ups, 3 set of 5 reps.
(3) Close Grip Bench Press, 3 sets of 5-6 reps, superset with.
(4) Dumbbell Triceps Extention, 3 set of 12-15 reps, superset with.
(5) Seated Dumbbell curls, 3 set of 12-15 reps.
(a)Close Grip chine-ups- While chine-ups are primarily a great back exercise, close grip chin ups work the biceps big time. Try to swing as little as possible and concentrate on pulling with your arms instead of your back.
(b)Triceps Dip- The second best exercise for building strong and big triceps. You should use a narrow grip and not let your shoulders droop below your elbows on your way down. If the dips are too hard you can use the dip machine.
(c) Close Grip Bench Press- This is probably the single best exercises for building strength and mass in your triceps, because of the nature of the exercise, you will be able to use big weights. But do not get carried away because you can also injure yourself using too much weight. Increase the weights on every set and use a weight that you can push 5-6 times to failure in the last set. Rest 30 seconds after every set and quickly switch to close grip chine-ups.
(d) EZ Barbell curls- The EZ bar is better than a straight bar because the way you grip it puts both your wrists and elbows in a more natural position than a straight bar. Increase the weight on every set and choose a weight that allows you to do 10 reps to failure on the last set.
(e) Seated Dumbbells curl- A great unilateral exercises that are going to give you a great pump in your biceps. Keep the weights low and do 3 sets of 12-15 reps.