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High-Volume Arm Blast

Hit your biceps and triceps hard and heavy with this high volume, high-intensity old-school arm assault.

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.” —Arnold Schwarzenegger

This is an old-school, high-volume arm blast! Keyboard pundits can debate between volume and intensity and what sparks growth—we will leave no stone unturned and cover all our bases. If you thrive on those last three or four reps that cause temporary pain but spark long-term growth this is the workout for you. If you prefer a safer, more comfortable route, no hard feelings but I wouldn’t waste your time reading the rest of the workout.

The Workout



Setup: Grasp the dip bars with your arms extended and locked. Keep your body as vertical as possible to keep emphasis on the triceps and away from the chest. If the dip bars are high enough, keep your legs straight below you.

Execution: Keep your elbows as close to your sides as possible as you bend them to lower your body down until your upper arms are about parallel to the floor. Press your hands forcefully into the bars to extend your arms and raise your body back up.


Setup:Using and underhand grip, grab onto a chin-up bar with your hand shoulder-width apart. Hang from the bar with your arms fully extended and your chest high while exaggerating the arch of the low back.

Execution: Pull yourself up by squeezing your shoulder blades together and contracting your lats until your chin passes the bar. Hold the contraction at the top for a second before slowly lowering yourself back to the starting position.

Josh’s Notes: Dips and chin-ups are done in a superset fashion. Go as heavy as possible on both exercises, adding weight if applicable; rest two minutes between supersets.

Barbell Curl

Start: With your knees slightly bent and your feet about shoulder-width apart, grasp a barbell with a shoulder-width, underhand grip. Let the bar hang to your thighs. Keep your abs pulled in and your elbows stationary.

Execution: Without swaying, slowly curl the bar in an arc toward your shoulders. Pause at the top of the movement, squeeze your biceps, and slowly lower the bar to the starting position.

Lying Triceps Extension

Setup: Lie face-up on a flat bench with your feet flat on the floor. Hold a barbell at full arm extension over your chest.

Execution:Keeping your upper arms stationary, lower your forearms to bring the bar down to your forehead, then push it back up.

Alternating Dumbbell Hammer Curls

Setup: Start with your knees slightly bend and your feet about hip-width apart. Grasp a pair of dumbbells with a neutral grip. Let the dumbbells hang at the sides of your thighs.

Execution: Slowly curl the left arm in an arc toward your shoulder while maintaining the neutral grip. Pause at the top and then slowly lower the weight in a reverse manner. Repeat with the right arm. One curl with both arms is one rep.

Overhead Cable Triceps Extension

Setup: Stand with your back to a high pulley with a rope attached to it. With a neutral grip, grasp the rope just behind your head and stand with your torso leaning forward. Keep your elbows beside your ears and bring your forearms back to form a 90-degree angle.

Execution: Move your arms stationary as you move only from the elbows to press the weight to full arm extension.

Final Thoughts

This workout requires you to give a maximum effort to receive maximum benefits. Only you know when you truly cannot push on.

If your arms haven’t grown since “El Macarena” topped the pop charts, give this workout a shot. Generally, it should be performed once a week. Someone looking to specialize in arms or bring up a weak point can consider performing it two to three days a week.