The High-Rep Arms Workout To Build Serious Mass

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To make the fastest growth gains possible, you need to make your muscles work harder than they’ve had to work previously. And when you’re trying to build bigger biceps and triceps, nothing will shock them into growth faster than ramping up the number of reps you do.

One of the most challenging – and effective – ways to increase the volume of work your biceps and triceps do in a single session is a tri-set, which is three exercises done back to back with very little rest in between. This workout is made up of two tri-sets, with the number of reps rapidly increasing, starting with six reps for the first move, 12 for the second and a whopping 25 for the final one. You’ll need lighter dumbbells as you progress, and keep your form strict to work the maximum number of muscle fibres for greater gains

How to do the workout

This workout is split into two parts, each comprising a three-move tri-set. The first targets your biceps; the second your triceps. You’ll do each tri-set three times. Do the moves in order with good form, sticking to the reps and rest periods shown, and watch your arms grow!

1A Dumbbell reverse curl

Reps 6 Rest 10sec

Stand tall with your chest up, holding a dumbbell in each hand with a reverse grip so your palms face towards you. Keeping your elbows fixed in position, curl the weights up. Squeeze your biceps at the top, then lower slowly.

1B Dumbbell biceps curl

Reps 12 Rest 10sec

Stand tall with your chest up, holding a lighter dumbbell in each hand with palms facing away from you.
Keeping your elbows fixed in position, curl the weights up. Squeeze your biceps at the top, then lower slowly.

1C Dumbbell hammer curl

Reps 25 Rest 3min

Stand tall with your chest up, holding an even lighter dumbbell in each hand with your palms facing your thighs. Keeping your elbows fixed in position, curl the weights up. Squeeze your biceps at the top, then lower slowly.

2A Diamond press-up

Reps 6 Rest 10sec

Start in the press-up position but with your thumbs and index fingers together forming a diamond shape. Bend your elbows to lower your chest to the ground, then press back up powerfully to the start.

2B Dumbbell hammer press

Reps 12 Rest 10sec

Lie on an incline bench, holding a dumbbell in each hand at chest height with a palms-facing grip. Keeping your chest up, press the weights directly overhead until your arms are straight. Lower slowly.

2C Dumbbell overhead extension

Reps 25 Rest 3min

Sit on an upright bench with a lighter dumbbell in each hand with your arms straight over your head. Keeping your elbows pointing straight up, lower the weights behind your head, then raise them back to the start.