Try this high volume arm workout for biceps and triceps for the pump of your life!
Arm workouts that produce this kind of serious pump are the unicorn of the internet for bodybuilders and fitness freaks. Body Spartan Founder, Gabe Tuft, and Brand Ambassador, John Foster, have created an arm workout so intense that, when you’re done, if you can reach your arm to your mouth to down your post-workout shake, we’ll buy you lunch. Seriously.
Below is the workout video for the arm workout
Triceps and biceps supersets for arm workouts
Since we’re chasing the biggest, baddest pump and trying to tear down muscle fibers at the same time, this arm workout is loaded with biceps and triceps supersets. We’ll be starting with high reps and a moderate weight and pyramiding down the reps as we increase the weight. All this will be done while we use supersets to cause a massive pump during the arm workout. The goal is to flood the muscle cells with blood, get a raging pump, and then notch up the weight for some lower reps to tear down the muscle fibers.
Be forewarned, there’s a LOT of volume in this workout and it will put your mind and body to the test. We’ll be using the same rep scheme of 30 reps to start and pyramiding all the way down to 8 reps. There will be 6 sets total for each exercise with the exception of our finisher. That will be one burnout set of what’s called CEP training.
CEP Training for arm workouts
Without going into a ton of detail on this, Cell Expansion Protocol Training (CEP Training), was popularized by Ben Pakulski and it works. The high and the low of it is that:
- Muscle cells are unique and can have more than one nuclei.
- Protein synthesis occurs in the cell’s nucleus.
- Having multiple nuclei in a cell is associated with an increased rate of protein synthesis.
- Increase rate of protein synthesis = faster recovery and muscle growth.
CEP training increases the number of nuclei in your muscle cells. For this specific arm workout, the finisher will be incline dumbbell curls to failure (15-20 reps or more). Then, you will drop your arms down like Gabe did in the video above, hang the weights at your side, and flex your triceps for 20-30 seconds AS HARD AS YOU CAN. Then, without putting the weight down, you will do another set of curls and another 20-30 seconds of just flexing your triceps. You will do a total of three sets before you put down the dumbbells. Each set will get exponentially more difficult, so pick a light weight. You can see Gabe only used 20 lb dumbbells for this exercise.
The rest of the workout is below, but first – if you like this workout you need to try one of our shred programs.
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Body Spartan High Volume Arm Workout with Supersets
On EVERY rep in EVERY exercise, be sure to keep a moderate to slow tempo and contract the muscle at the peak of the movement for a split second. We don’t want to rush any of the reps. The goal here is to seek out that burn and that pump. Don’t run from it. Find it, look that bastard dead in the eyes, and conquer it. That burn and that pump is what will make your muscles grow.
On every set, increase the weight from the last set. If you can’t get all of the reps due to the weight increase, then stay at that weight and in the next workout, remember to either start with lighter weight or increase the weight in smaller increments.
Reverse grip triceps push-downs superset with cable curls
| Set | Super Set | Reps | Rest |
| 1 | Yes | 30/30 | None during superset, 90 seconds between sets |
| 2 | Yes | 25/25 | None during superset, 90 seconds between sets |
| 3 | Yes | 20/20 | None during superset, 90 seconds between sets |
| 4 | Yes | 15/15 | None during superset, 90 seconds between sets |
| 5 | Yes | 12/12 | None during superset, 90 seconds between sets |
| 6 | Yes | 8/8 | 2 minutes to next exercise |
Overhead dumbbell triceps extensions superset with barbell preacher curls
| Set | Super Set | Reps | Rest |
| 1 | Yes | 30/30 | None during superset, 90 seconds between sets |
| 2 | Yes | 25/25 | None during superset, 90 seconds between sets |
| 3 | Yes | 20/20 | None during superset, 90 seconds between sets |
| 4 | Yes | 15/15 | None during superset, 90 seconds between sets |
| 5 | Yes | 12/12 | None during superset, 90 seconds between sets |
| 6 | Yes | 8/8 | 2 minutes to next exercise |
Triceps push downs with rope superset with cable concentration curls (single arm)
| Set | Super Set | Reps | Rest |
| 1 | Yes | 30/30 | None during superset, 90 seconds between sets |
| 2 | Yes | 25/25 | None during superset, 90 seconds between sets |
| 3 | Yes | 20/20 | None during superset, 90 seconds between sets |
| 4 | Yes | 15/15 | None during superset, 90 seconds between sets |
| 5 | Yes | 12/12 | None during superset, 90 seconds between sets |
| 6 | Yes | 8/8 | 2 minutes to next exercise |
CEP Training Style: Incline dumbbell curls superset with hanging triceps flex (20-30 seconds)
| Set | Super Set | Reps | Rest |
| 1 | Yes | 20+ to failure | None |
| 2 | Yes | To failure | None |
| 3 | Yes | To failure | None |
Hammer curls
| Set | Super Set | Reps | Rest |
| 1 | No | 20+ to failure | None |
| 2 | Yes | 20+ to failure | None |
| 3 | Yes | 20+ to failure | None |
| 4 | Yes | 20+ to failure | – |
Final thoughts on this arm workout
If you think this is too much volume, then it’s time to change your mind set and try something new. Nutrition + rest + volume = muscle growth. Look at your arms in the mirror and ask yourself if they’re the massive arms you’ve always dreamed of having. If they aren’t incorporate this arm workout into your training split and see if you don’t walk out feeling more swole than ever before.
