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Arm Blast Workout for Size & Definition

The document outlines a workout routine focused on building thick, defined arms, targeting the biceps, triceps, and forearms. It includes specific exercises with recommended sets and techniques to maximize muscle growth and conditioning. The goal is to achieve powerful-looking arms that impress from all angles.

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primewajih
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5 views1 page

Arm Blast Workout for Size & Definition

The document outlines a workout routine focused on building thick, defined arms, targeting the biceps, triceps, and forearms. It includes specific exercises with recommended sets and techniques to maximize muscle growth and conditioning. The goal is to achieve powerful-looking arms that impress from all angles.

Uploaded by

primewajih
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

💪 ARM BLAST: Size, Power & Definition 💪

Focus: Biceps + Triceps + Forearm Conditioning

Goal: Thick, dense arms with head-turning shape and definition

1 Preacher Curl Machine (or Barbell Preacher Curls)


1️⃣
Sets: 5 – All to failure

Finisher: After your last rep of each set, hold the squeeze at the top for as long as
possible (isometric burn).

Why: Locks your elbows in place so your biceps do all the work — huge for peak
development.

2️⃣Straight-Bar Cable Bicep Curls


Sets: 3 – All to failure

Superset: Immediately follow each set with Reverse Curls to failure (targets forearms
and brachialis).

Why: This combo gives you full-arm thickness while conditioning your forearms.

3️⃣Cable Rope Hammer Curls


Sets: 3 – All to failure

Why: Works the long head of the biceps and builds forearm density — the "armor
plating" of your arms.

4️⃣Triceps Rope Pushdowns


Sets: 4 – All to failure

Why: Great for overall triceps mass and detail in the horseshoe shape.

5️⃣EZ-Bar Skull Crushers


Sets: 3 × 15 reps (Go to failure if you have a spotter)

Why: One of the best mass-builders for triceps — heavy, controlled reps stretch and
overload the muscle.

💥 Pro Tip: Keep your rest periods short (30–60 seconds) to maximize pump and muscle fiber
recruitment.

🔥 Result: Sleeves-busting arms that look powerful from every angle.

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