If you spend any time in the gym, then the odds are good you're going for a set of chiseled arms. It’s quite possible that this body part is what led you to the gym in the first place. Who doesn’t want good looking arms? They are one of the marks of a strong and powerful person. They are the show muscle of show muscles. How many times have you heard someone say “let me see your biceps?”
As with every body part arms demand attention if they are to be built to reach their full potential. Biceps must be pumped, triceps must be crushed -- it’s simply the way it is. But there are times when “time” itself can get in the way. Never fear, we have a perfect remedy to get you in and out of the gym quickly and still blast your arms into oblivion!
For our time saving arm session we will hit both bi’s and tri’s and they will be hit hard. This is going to hurt, your skin will feel as if its been torn in two; but isn’t that what you want?
- Incline Curls
- Cable Curls
- Dumbbell Hammer Curls
- Incline French Press/Skull Crushers
- Tricep Press Downs
- Close Grip Bench Press.
- You will perform each set using one lift for each muscle of the arm in each set back-to-back.
- You will perform each set starting with the weaker muscle. If your bi’s are weaker than your tri’s, start with bi’s, if it’s your tri’s that need to be brought up, start with them.
- In your first grouping of exercises you will perform as many warm-up sets as needed. Once you reach your heavy weight you will stick with that weight throughout. Try to pick a weight for each exercise that you can perform 8-12 reps with.
- You will take very short breaks. Perform the two exercises you have grouped together back-to-back in a super-set, rest approximately 30-45 seconds and repeat.
- You will perform three working sets in each group.
- After you have made it through your first three sets and you are ready to move to the next grouping of exercises you will not spend as much time warming up. You should already be warm! Perform one set to get yourself in the groove for the next grouping and then get to work!
The Plan of Attack:
- Triceps: Incline French Press/Skull Crushers
- Biceps: Incline Dumbbell Curls
- Triceps: Tricep Press Downs
- Biceps: Cable Curls
*Remember, if your bi’s are the weaker part of your arm, start with the bicep exercise and perform the tricep exercise second in each group.
- Triceps: Close Grip Bench Press
- Biceps: Dumbbell Hammer Curls
Things To Keep In Mind:
- You can group the exercises any way you’d like, but the manner in which they are grouped above is designed for a reason; if nothing else it will save you time.
- Many will want to start with Close Grip Bench simply because they will want to lift the heaviest weight first. Always remember, this is bodybuilding, the amount lifted is not always the primary goal. We are after quality, and if you perform close grips at the end with your tri’s already being full of blood, you will feel it and you will be thankful for the results.
- You will get very tired very quickly using this plan; do not let your form slip. If you have to drop the weight to save form, do so.
- Flex and stretch the muscles in between sets. This will force more blood into the muscles.
- On each exercise, on each rep, squeeze the muscle being worked as hard as you can. This will make it harder, but that’s the name of the game: “Making it Harder!”
- Hold the weight at the end of each rep at the point of contraction for a full second before beginning the next rep. This will ensure that you’re squeezing hard and getting the most from each rep.
- Keep your posture perfect in each lift. Squeeze your abs the entire time and contract to ensure you keep proper alignment.
- Squeeze your butt through each rep. Yes, you read that right, squeeze your rear end. Just as with your abs, this will ensure you’re keeping your body in proper alignment and will help ensure you cheat less. Don’t believe me? Try it.
- Use Full Range of Motion! Just because you’re in a hurry does not mean you are free to do half-ass reps.
This plan may sound easy to some, but I assure you it’s not. Don't use this plan every single time. Save it for when you’re short on time, or if you simply need a new change that will leave your arms screaming for mercy!