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How to build Awesome Arms: This is an advanced workout. You should get yourself in shape by doing a basic workout for at least 6 weeks before you attempt this workout. Visit the Workouts page for some samples of basic workouts.
To get the Maximum results from this workout, be sure to take the proper supplements. It is a good idea to take a Pre Workout Supplement before your workout and a Protein Supplement or a Meal Replacement Supplement immediately following your workout. Also be sure to take a good Multi Vitamin-Mineral Supplement.
If you are trying to lose weight or burn fat, you should also take a Fat Burner Supplement. Visit the Supplements page for information on all of the top supplements.
Advanced Arm Routine
Parallel Bar Dip: While this is also considered a chest exercise, it is one of the best exercises for the triceps muscles in the back arms. Do 5 sets of 15 to 25 reps.
Super Set with:
Pull Up: While this is considered a back exercise, if you do this exercise with a medium to close grip with your palms facing you, it is one of the best biceps builders. Do 5 sets of 15 reps. (Or as many reps as you can do.)
Triceps Extensions: Do this exercise on a cable pulley machine while standing. This exercise should be performed in a giant set formation. Start with a weight that you can do 12 reps with. Do your twelve reps, and then without resting, lower the weight by 10 lbs. and continue for another 12 reps or as many as you can do. Without resting, lower the weight by another 10 lbs. and continue for as many reps as possible. Do this for a total of 5 sets without resting between sets.
Now get ready for a giant set for biceps:
Dumbbell Curl: Start with a weight that you can do 12 reps with. Do your 12 reps, and then with out resting pick up a pair of lighter dumbbells and continue to curl for as many reps as possible. Work your way down the dumbbell rack for 5 sets without resting between sets.
By now your arms should be totally exhausted. Next is Forearms:
Reverse Curl: Do these with an E-Z Curl Bar. Do 4 sets of twelve reps. This exercise will work the lower biceps and the back of the forearms.
Super Set with:
Wrist Curl: Do these with a dumbbell, one arm at a time. Sit on a bench with the dumbbell in your left hand, palm up, with your arm resting on your knee. Lean forward and to the left so your body is almost parallel with the floor. This will work the inside of the wrist and forearm. This is the exercise that Dave Draper credits with building his massive forearms. Do 4 sets of 12 to 15 reps with each arm.
Make sure you take the proper Supplements, get enough rest and use the Progressive Training principal. Do this workout twice a week for 6 weeks and your arms will grow.
