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Advanced Arm Workout – 6 Moves For Extreme Arm Growth !

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Doing bicep curls and tricep pushdowns for arm growth is a great way to start, but it will only take you so far if you don’t add in other more advanced movements to your arm routine. If you would like to take thing’s up a notch and make your arms grow like you’ve never seen before then follow this advanced arm routine for guaranteed biceps and triceps growth:

Close Grip Barbell Bench Press

Lay down on an incline bench press and put your hands just inside of shoulder width on the bar, retract your shoulder blades and ensure your elbows are closer to your ribs to put all the emphasis on your triceps. Now start by slowly lowering the bar towards your upper chest and just before you are about to touch your upper chest bring the bar back up. P.S. depending on how strong your wrists are a pair of wrist wraps can greatly help and prevent you from injuring yourself.

3 Sets 8-10 Reps

2 Minute Rest Inbetween Each Set

close grip bench press

Single Arm Eccentric Barbell Curl

Eccentric overloads are often neglected when it comes to training your arms, this is a big mistake because it’s one of the best ways to speed up muscular arm growth due to all the fast twitch muscle fiber it recruits when being done. To perform this movement you’ll need to be seated on a preacher bench, grasp a barbell in the centre and start with at the peak contracted position of a bicep curl. From there lower the barbell for 8 seconds and use your other hand to assist you in curling the weight back up. Remember all the work should be eccentric which is why you use your other hand to assist you when curling back up (the concentric portion of the rep).

4 Sets 4-5 Reps

1 Minute 45 Second Rest Inbetween Each Set

Tricep Dumbbell Kickback

Grab a lighter dumbbell with one arm, put the opposite leg up on the bench and lean over while keeping your back straight. Maintain a slight bend in your supporting knee and bring your elbow up to a 90 degree angle, now just simply raise the dumbbell until your arm is straight (a kickback) then repeat for both sides.

tricep kickback

3 Sets 12-15 Reps

1 Minute 30 Second Rest Inbetween Each Set

High Concentration/Overhead Cable Curl

Probably the most underrated bicep exercise ever. This is one of the only ways you can fully shorten the biceps because you have a slight shoulder flexion and your arm is elevated ensuring you get one of the best peak contractions possible. Before you begin move both pulleys to the top of the machine, depending on how tall you are you might have to adjust the pulleys a bit lower because you want your arms parallel to the ground at a 90 degree angle. Now once you’ve set up the pulleys grab both handles, stand inbetween the two cable machines and curl towards your head. It’s also important to note that you don’t have to go heavy on this.

3 Sets 12-15 Reps

1 Minute 30 Second Rest Inbetween Each Set

overhead cable curl

Weighted Dips

Get a belt with a chain and attach some plates to the chain. Keep your chest out and hook your heels, then come down just pass 90 degrees and push straight back up. If you can’t do weighted dips just do it with your own bodyweight.

3 Sets 12-15 Reps

1 Minute 30 Second Rest Inbetween Each Set


Reverse Barbell Curls

Start by standing with your feet shoulder width apart and grab the barbell palm facing downwards (overhand grip), you can also use an EZ-curl bar if you choose to. Keep the elbows nice and still against your sides, then bring the barbell up and slowly let it back down. This works your forearm extensors and also your biceps.

3 Sets 10-12 Reps

1 Minute 30 Second Rest Inbetween Each Set

reverse barbell curl

By following this advanced arm routine two times a week you will push your arms to a new level of muscular growth that you probably thought just wasn’t possible before. However you must also remember that eating the right foods and getting enough rest is just as essential to muscle growth as your training program, so without doing all three you won’t see the results you desire. To help you with this here are two articles that will help get your diet and rest on point for muscle growth: How To Lean Bulk / End Your Sleepless Nights Now

Finally, if you have anymore questions about this arm routine then please leave a comment about it down below.

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