If you are looking to build massive arms, you obviously need to develop your biceps and triceps in equal measure.
There are various bodyweight exercises and compound exercises that will help you achieve this goal to some degree. For example a combination of push-ups and pull-ups would certainly help to develop your triceps and biceps.
However here is a 10-minute workout that you can do in the gym that will really give your arms an intense workout:
This workout basically consists of 3 supersets and you are supposed to do 3 rounds of each one, so you will be doing 9 supersets in total. You should aim to do them one after the other whilst you still have increased blood flow and circulation in your arms.
All of these supersets are demonstrated in the video above, but here is a guide to each one for easy reference:
Superset 1
- 12 x Standing EZ Bar Bicep Curls
- 12 x Close Grip Bench Press
The first superset involves two exercises that most people will be familiar with – the standing bicep curl and the bench press.
It is recommended that you use an EZ bar for this first exercise, but you could also use dumbbells if you prefer. The key point is to use a comfortable weight and focus on using your biceps to lift the weight with a slow and controlled movement, as opposed to your shoulders or back.
The closed grip bench press is just like a standard bench press, but you simply need to bring your hands closer together (and keep your elbows tucked in) so that the emphasis is on your triceps instead of your chest.
Superset 2
- 12 x Hammer Curls
- 12 x Tricep Push Downs
The second superset includes hammer curls and tricep push downs, both of which are fairly common exercises.
Hammer curls should be performed with dumbbells using a neutral grip (half way between an overhand and underhand grip), and you can either do one arm at a time or do both together. The important point is to not go too heavy, and once again use your arms to lift the weight.
The tricep push downs can be performed on a machine in the gym, and the important point here is to push your shoulders back so that the emphasis is on your triceps.
Superset 3
- 12 x Seated Dumbbell Curls
- 12 x Dips
The final superset includes seated dumbbell curls and dips, which are once again easier to do in the gym rather than at home because you will have access to the proper equipment.
For the seated dumbbell curls, you will find that using a bench to support your back ensures that your arms are doing all the work when performing this exercise, which is very important. In addition, you want to use a manageable weight with a slow and controlled movement for optimum results.
The second exercise in this superset can be performed on dip bars, but as pointed out in the video, you can also use assisted dip machines or do reverse dips on a bench if you can’t yet lift your own bodyweight.
5 Second Negatives
I just want to finish by saying that one of the things I like about this workout is that every exercise emphasizes a slow and controlled movement, and in addition to this, it places great importance on doing 5 second negatives for each one.
So in other words, instead of blasting though each exercise, it is suggested that you count to 5 after you have completed each rep, slowly moving your arms back to the starting position in a controlled manner for even better results.
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