Big arms workout

Big arms workout

Ready for a big arms workout loaded with super sets? Let’s go!

Gabe Tuft, Brandon Griffith, and INBA Pro Bodybuilder and Body Spartan Brand Ambassador, David Larson, light it up in this hour and a half arm workout. The big arms workout is loaded with super sets and is guaranteed to leave you with a killer pump.

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Big arms workout exercise #1: Bent bar triceps pushdowns super set with wide grip cable curls

Big arms workout pushdowns

big arms workout curls

Start with a light weight to get the blood flowing and set up the lower cable with a wide grip lat pulldown bar. When you do the cable curls, take a grip that’s just on the inside of the bend in the bar. Keep your upper arm locked in place and keep your wrists relaxed.

Set Super set Reps Rest
1 – warm up Yes 20/20 2 minutes
2 Yes 16/16 2 minutes
3 Yes 14/14 2 minutes
4 Yes 12/12 2 minutes
5 No 8-10/8-10 2 minutes

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 Big arms workout exercise #2: Seated medium grip, overhead cable curls super set with overhead rope triceps extensions

Medium grip curls for big arms

Overhead rope extensions for big arms workout
Sit in a lat pulldown bench, but face away from the weight stack. You will curl the weight over your head as shown in the video above. For the overhead rope triceps extensions, try to split apart the rope for as many reps as possible. Then as you start to fatigue, bring the rope ends together to burn it out.

Set Super set Reps Rest
1 Yes 20/20 2 minutes
2 Yes 16/16 2 minutes
3 Yes 15/15 2 minutes
4 Yes 8-12/8-12 2 minutes

Big arms workout exercise #3: Seated rotational dumbbell curls super set with EZ bar skull crushers

Big arms workout rotational curls

Big arms workout skull crushers

Curl the dumbbells simultaneously and turn your pinky outwards towards the top of the range of motion. This will allow for a strong contraction in the biceps. For skull crushers, any grip can be used (close, medium, or wide), just be sure to vary it from week to week.

Set Super set Reps Rest
1 Yes 20/20 2 minutes
2 Yes 16/16 2 minutes
3 Yes 12-14/12-14 2 minutes
4 Yes 8-12/8-12 2 minutes

Big arms workout exercise #4: Smith machine drag curls

Drag curls

If you’ve never done drag curls, it takes a little work to find the contraction. Think of them as bent over rows, without being bent over. You’re simple relaxing your wrists and raising the bar with your arms, keeping your shoulders down and avoiding a shrugging motion. Your elbows will move backwards as you perform this motion.

Set Super set Reps Rest
1 No 15 2 minutes
2 No 15 2 minutes
3 No 12 2 minutes
4 No 12 2 minutes

Big arms workout exercise #5: Rope triceps pushdowns super set with single arm modified rope extensions

Rope extensions triceps

The single arm rope extensions are slightly modified in that you will put your back to the cable and lock your upper arm underneath your pec muscle. Turn your head away from your arm and use only the triceps to move the weight.

Set Super set Reps Rest
1 Yes 20/20 each arm 2 minutes
2 Yes 20/15 each arm 2 minutes
3 Yes 15/12 each arm 2 minutes
4 Yes 12/8 each arm 2 minutes

Body Spartan All Access

Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial
All access pass

Body Spartan All Access

Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial