This is a SixPackSmackdown original workout. A bicep and tricep workout routine designed to build bigger arms. This arms workout is pretty intense and if you've ever wondered "how to get bigger arms," let me tell you, this workout is it...
This is a SixPackSmackdown original workout. A bicep and tricep workout routine designed to build bigger arms. This arms workout is pretty intense and if you've ever wondered "how to get bigger arms," let me tell you, this workout is it. After a heavy session of close-grip bench press, we move in to a series of supersets. Each tricep set will be supersetted with dips, and each bicep exercise will be supersetted with chin-ups. Your arms should be exploding by the end of this routine. Below is a video of the entire workout, and a video only demonstrating the exercises performed. I have also listed the exercises/sets/reps as well.
Close-grip Bench Press- 4sets / 8, 6, 4, 3 reps increasing the weight with each set
Standing Barbell Extensions - 3 sets/ 8-10 reps *each set is immediately followed by 10-20 dips
Lying Dumbbell Skull Crushers - 3 sets/ 8-10 reps *each set is immediately followed by 10-20 dips
Seated Incline Dumbbell Curls - 3 sets/ 8-10 reps *each set is immediately followed by chin-ups (as many as you can up to 10)
Drag Curls - 3 sets / 8-10 reps *each set is immediately followed by chin-ups (as many as you can up to 10)
Zottman Curls - 3 sets / 8-10 reps *each set is immediately followed by chin-ups (as many as you can up to 10)
Burnout:
Dips- to failure/ immediately followed by chinups- to failure ***repeated for 2 sets
45 second rest in between all supersets, 1:30 rest in between close-grip bench sets.
