Big arms workout

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

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

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

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

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