When it comes to building strong, powerful arms, there’s no room for half-measures. This routine is about adopting a heavy-duty mentality—warming up with purpose, then pushing yourself to absolute failure on every working set. This is where true growth happens, both physically and mentally.
1. Seated Dumbbell Curl & Tricep Extension: Warming Up with Purpose
Before you dive into the heavy sets, it’s crucial to prime your muscles. But remember, even the warmup is part of the workout — approach it with the same intensity.
-
Seated Dumbbell Curl: 2 Sets of 20 Reps
Choose a moderate weight and focus on perfect form. These warmup reps are about getting blood into the muscles, preparing your biceps for what’s to come. Control the movement, feel the contraction at the top, and stretch at the bottom. -
Superset with Tricep Extension: 2 Sets of 20 Reps
Without rest, transition into tricep extensions using the same weight. This superset warms up both the biceps and triceps simultaneously, ensuring your entire arm is ready for the heavy lifting ahead.
2. Heavy Duty Sets: Biceps & Triceps
Now, it’s time to go heavy. This is where you push yourself to complete failure, where every rep is a battle.
-
Seated Dumbbell Curl: 2 Sets of 8 Reps (Heavy)
Increase the weight significantly. Your goal is to hit around 8 reps, but the real key is to go to failure. Every rep should be a struggle, and if you can push past 8, do it. The weight is the same for both the bicep and tricep exercises, keeping your arms under consistent tension. -
Superset with Tricep Extension: 2 Sets of 8 Reps (Heavy)
Immediately after your bicep curls, move into heavy tricep extensions with the same weight. Again, aim for 8 reps, but push until you can’t complete another rep with good form. This superset builds balanced strength and mass across your arms.
3. Bicep EZBar Curl: Maximize Bicep Engagement
Now it’s time to focus solely on the biceps with the EZBar curl.
-
Bicep EZBar Barbell Curl: 2 Sets of 8 Reps (Heavy)
Load up the EZBar and give it everything you’ve got. These curls should feel challenging from the very first rep. Aim for 8 reps, but remember, the goal is to reach complete failure. Control the bar on the way down, maximizing tension on your biceps.
4. Tricep Pushdown: Warmup and Dropset Destruction
Hit the triceps with intensity, starting with a warmup set and then moving into heavy sets designed to push your triceps to their limits.
-
Tricep Pushdown: 1 Set of 15 Reps (Warmup)
Use a rope or straight bar for the pushdown, focusing on full range of motion and muscle activation. -
Tricep Pushdown: 2 Sets of 8 Reps (Heavy)
Increase the weight and go heavy. These two sets should push your triceps to failure, with each rep requiring full concentration and effort. -
Dropset: Drop the Weight and Push Further
After your final heavy set, immediately drop the weight by half and continue pushing until you reach failure again. This dropset is where you break through barriers and force your triceps to grow.
5. Tricep Extension Machine: Focused Tricep Destruction
Finish off your triceps with the extension machine, ensuring they’re completely fatigued.
-
Tricep Extension Machine: 1 Set of 15 Reps (Warmup)
Start with a light weight to prime the muscle and focus on perfect form. -
Tricep Extension Machine: 2 Sets of 8 Reps (Heavy)
Crank up the weight and push for 8 reps. Minimal rest between sets keeps the intensity high, ensuring your triceps are fully taxed.
6. EZBar Preacher Bicep Curl: Final Bicep Burnout
End your workout with the EZBar preacher curl, focusing on isolating the biceps and pushing them to exhaustion.
-
EZBar Preacher Bicep Curl: 2 Sets of 10 Reps (Heavy)
This is your final bicep exercise, and it’s all about quality over quantity. Go heavy, aim for 10 reps, and make every rep count. Feel the stretch at the bottom and the squeeze at the top. Push yourself to the limit, knowing this is where real gains are made.
Complete the Routine in 25-30 Minutes:
When you walk out of the gym, you should feel like you’ve left everything on the floor. This is where you build not just arms, but character.