The Go Small to Get Big Arms Workout

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Big exercises build big arms. You can isolate your biceps and triceps as often as you’d like with low-weight exercises like kickbacks and concentration curls, but it’s compound moves, using heavy loads, that will make your arms grow.

Take a look at the workout below. The first exercises you’ll see on each training day are relatively big arm movements like weighted bench dips, skull crushers, and barbell curls. The lighter stuff comes last, when your arms are too spent to do much more. Gaining mass and size is all about priorities, and if your objective is to build bigger arms, start with big moves and finish with smaller ones.

TRICEPS WORKOUT

EXERCISE 1

WEIGHTED BENCH DIP

exercise image placeholder
3sets
8-12reps
60-90 secrest
If you can, perform 4 or 5 sets.

EXERCISE 2

SKULL CRUSHER

exercise image placeholder
3sets
8-12reps
45-60 secrest
If you can, perform 4 sets.

EXERCISE 3

CABLE PRESSDOWNYou’ll need: Adjustable Cable Machine, V-Handle AttachmentHow to

Cable Pressdown thumbnail
3sets
10-15reps
45-60 secrest
If you can, perform 4 sets.

BICEPS WORKOUT

EXERCISE 1

BARBELL BICEPS CURLYou’ll need: BarbellHow to

bicep curl thumbnail
3sets
6-12reps
60-90 secrest
If you can, perform 4 or 5 sets.

EXERCISE 2

ALTERNATING DUMBBELL BICEPS CURLYou’ll need: DumbbellsHow to

Alternating Dumbbell Biceps Curl thumbnail
3sets
8-12reps
45-60 secrest
If you can, perform 4 sets.

Source –

The Go Small to Get Big Arms Workout

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Paige Hathaway

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