Mass Building Arm Workout
The key to this workout is to be sure to lift HEAVY. You are only doing 5 reps per set, so make sure you lift at a weight where you're near to failure at the end of the set. It focuses on compound exercises but only 3 different per body part.
Like this and any workout you do, before you start lifting, be sure to do a proper warm up. It's a good idea to start with some light lifts before you start lifting with heavier weights.
Be sure to do some light exercises that will warm up your rotator cuffs and other joints.
Once you consider yourself an intermediate lifter, do the following workout so you struggle to complete the last rep. Be sure to rest for around 90 seconds between each set.
Exercise | Sets | Reps |
Close Grip Press | 5 | 5 |
Weighted Dip | 5 | 5 |
Cable Press | 5 | 5 |
Preacher Curl | 5 | 5 |
Seated DB Hammer Curl | 5 | 5 |
Weighted Chin Up | 5 | 5 |
Once you've finished your workout, be sure to do a good cool down and include some stretching both your biceps and your triceps.
And remember that post-workout nutrition of some simple carbs and some fast digesting protein.