To show everybody that you are strong as rock, you have to build large, muscular arms. To get such arms, you have to work on both triceps and biceps. Triceps are a larger muscular group than biceps; they form two thirds of the upper arm. Concentrate on exercises that focus on these two muscles.
Here are the examples of arm workouts:
Workout #1
Close Grip Bench Press 3×4-6
Cable Rope Overhead Tricep Extension 2×8-12
Cable One Arm Tricep Extension 2×15 with each arm
Barbell Curl 3×4-6
Alternating Dumbbell Curls 2×8-12
Straight Bar Cable Curls 3×15
Palm Down Barbell Wrist Curls over Bench 5×25
Workout #2
Bench Dips 3×6-8
Decline Close Grip Bench to Skull Crushers 2×8-12
One Arm Triceps Extension 2×12 with each arm
Incline Dumbbell Curls 3×6-8
Barbell Curl Lying Against an Incline 2×8-12
Lying Cable Curl 3×15
Cable Wrist Curl 5×50
Workout #3
Close Grip EZ Bar Curls 3×6-8
Cable Hammer Curls – Rope Attachment 3×12
Concentration Curls 3×15 with each arm
Machine Dips 3×6-8
Decline Dumbbell Triceps Extensions 3×8-12
Kneeling Cable Concentration Triceps Extensions 3×15 with each arm
Palms Up Barbell Wrist Curls over Bench 5×25
Don’t forget 3 main rules of training
Train a maximum twice or 3 times per week.»
