Training for Big, Ripped Arms

Nothing beats a pump so gnarly you don't need to flex

One of my goals in life -- since I was a wee-little lad -- has been to look great in a tank top.

Why, you might ask, while comfortably perched on your couch, killing time, reading my words on your phone, computer, or tablet...

It's simple really.

Jacked arms are cool. Everyone agrees on that.

But, there is a second reason for my desiring to look great in tank tops...

Sleeves are annoying as sin. I said it. We're all thinking it. I mean, they're tedious. Infuriating. Offensive, really. Uncultured, even. They always feel too tight or too loose or too long or too short, or, even -- heaven forbid -- uneven on one side compared to the other (a truly maddening case).

Imagine how simple life would be if your wardrobe could be made up of just tank tops and crew neck sweatshirts?

Train your arms, people. Let's all banish t-shirts and be worthy of living in tank tops (and crew neck sweat shirts over the tank tops during the cold season).

How do we do it?

Well, I'm sure there are many ways, but here's what I've done that has been working for the last couple years:

Pick 2 bicep exercises and 2 tricep exercises.

Alternate between these exercises every other session.

Do 2-3 sets per exercise and go close to failure each set. In fact, more often then not, I go until I do fail the last rep. Sometimes I'll even rest pause, where I put the weight down for 10-15 seconds, then immediately try to get another 2-3 reps. Sometimes I succeed, other times I fail miserably. Both are good.

I'm typically running with an Upper/Lower split, so generally I'm hitting 2 upper body workouts per week.

During the first upper body workout, I'll do incline dumbbell curls and single arm cable pushdowns.

With the curls I'll do 2 sets of 6-10 reps per set. While with the single arm pushdowns I'll do 2 sets of 10-15 reps. I don't always hit the low end of the rep range. Sometimes I fail early. Other times I exceed the high end of the rep range. That's fine, too. As long as I'm pushing each set to or near failure, I know I'm doing what I can to grow.

During the second upper body session each week I do 2 different exercises – concentration curls and cable overhead extensions. I'll do 2 sets of 8-12 each set on concentration curls and 2 sets of 10-15 reps per set for cable overhead extensions.

I often superset my bicep and tricep exercises to save time and flush the arms with an insane amount of blood, creating a gnarly pump.

What am I Going to do to Take Things to the Next Level?

I'm adding an optional 5th session each week for arms. This workout is brief, taking only 15-20 minutes to complete. But it adds extra frequency and 50% more volume to my weekly arm training. Here's how it looks:

Ex 1: concentration curls-2x8-12

Ex 2: cable overhead extensions-2x10-15

Ex 3: incline dumbbell hammer curls-2x8-12

Ex 4: single arm cable pushdowns or dumbbell skull crushers-2x10-15

I do all my same arm exercises as the 2 upper body days earlier in the week except I swap incline dumbbell curls with incline hammer curls to get some forearm action along with bicep action.

Here's my full, current plan so you have a better visual of the schedule:

Upper A

Ex 1: incline DB bench press variation-2x6-10 OR pushups-3x10-30

Ex 2: pullups-2x4-6

Ex 3: lateral raise variation (chest supported/seated/standing/cable)-2x10-15

Ex 4: single arm rows-2x8-12

Ex 5: incline dumbbell curls-2x6-10

Ex 6: (single arm or 2 arm) cable pushdowns or skull crusher variation-2x10-15

Lower A

Ex 1: Bulgarian split squats or reverse lunges or front squats-2x6-10

Ex 2: single leg or B stance RDL (KB, DB, or landmine)-2x6-12

Ex 3: lateral squats OR split squats OR reverse lunges OR single leg box squats OR sissy squats OR sandbag box squats or leg extensions-2x6-12; 2x10-15 if leg extensions 

Ex 4: leg curls OR (single leg/2 leg) glute bridges/hip thrusts (landmine single leg hip thrusts) or banded high rep glute bridges with feet elevated (2x15-30) or kettlebell swings-2x10-15

Ex 5: calf raises-2x10-15

Upper B

Ex 1: clean & press/overhead press variation-2x5-8

Ex 2: pullups-2x4-6

Ex 3: flat DB bench press variation-2x6-10 OR pushups-3x10-30

Ex 4: single arm rows or dead stop alternating rows-2x6-12

Ex 5: concentration curls-2x8-12

Ex 6: single arm overhead cable extensions or skull crusher variation-2x10-15

Lower B

Ex 1: Bulgarian split squats or reverse lunges or front squats-2x6-10

Ex 2: single leg or B stance RDL (DB, KB, or landmine)-2x6-12

Ex 3: lateral squats OR split squats OR reverse lunges OR single leg box squats OR sissy squats OR sandbag box squats or leg extensions-2x6-12; 2x10-15 if leg extensions 

Ex 4: kettlebell swings OR leg curls OR (single leg/2 leg) glute bridges/hip thrusts (single leg landmine) OR banded high rep glute bridges with feet elevated (2x15-30)-2x10-15

Ex 5: calf raises-2x10-15

Optional Bonus Arm Day

This is an optional day I'll sometimes squeeze in during the middle of the week or on the weekend if I feel like training a 5th day and want some extra arm work (as a gym bro at heart, I can always work on arms more. This day does NOT replace and Upper or Lower session!)

Ex 1: concentration curls-2x8-12

Ex 2: cable overhead extensions -2x10-15

Ex 3: incline hammer curls-2x8-12

Ex 4: cable pushdown or skull crusher-2x10-15

Be sure to do 1 or 2 warm up sets before all compound exercises!

Supersets work great on upper body days with this plan and will save some time.

Alternate a pull with a push and then alternate sets back and forth between biceps and triceps.

Let's see what happens!

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