When you train your arms, you shouldn’t have to choose just one objective, because strength and size aren’t mutually exclusive. The two go hand-in-hand, and training for strength will naturally add size and mass to both your biceps and your triceps. The following workout will make your arms bigger and stronger in a hurry by encouraging you to use heavy weight with both major muscle groups.
The Workout
Excercise
Sets
Reps
Rest
Dumbbell Tate Press
3
10-15
–
[Superset With] Dumbbell Hammer Curl
3
6-8
1 min
Parallel Bar Dip
3
10-15*
–
[Superset With] Thick-Grip Barbell Curl
3
6-8
1 min
*If you can perform 15 reps, add weight to keep you in the 10- to 15-rep range.
How it Works
Supersetting everything allows you to get more quality work done in less time, while the dips and thick-grip curls allow you to use heavy weights, helping you to build your arms fast.
Flare your elbows out, keeping the dumbbell heads close together. The dumbbells should touch your chest. Don't press the weights back up like you're benching. Keep the dumbbells touching at all times.
1b: [Superset With] Dumbbell Hammer Curl
Hold a pair of dumbbells at your sides with a neutral grip. Curl them to your front delts, keeping your hands in a neutral grip. Contract your biceps at the top, hold for a second, then slowly lower the dumbbells to the start position.
