[Strength Training] [Supplements] [Programs] [Workouts] [Exercises] [Diet] [Women] [Blog] [Links]

Weight Lifting for Arms

FREE Workout eBook
Learn How To Get Super Strong
While Building Ripped Muscle!

Enter your first name and a valid email address
for free instant access to this amazing workout program .

First Name:
Email Address:

Weight Lifting Workout for Arms

Here’s probably my favourite weight lifting workout for arms for anyone looking to add serious mass. It’s simple and based around heavy compounds, and won’t take you more than 40-50 minutes. Feel free to split the exercises up and work triceps with chest, biceps with back, etc, or use it as a stand-alone arm workout.

If you’re training for size, you want to hit each muscle once or twice a week, so this workout once a week would be sufficient. Train for strength, and you might want to go a little heavier and a little more frequent.


Close Grip Bench Press - 3 Sets – 8-10 Reps
Two Handed Overhead Dumbbell Extension – 3 Sets – 8-10 Reps
SkullCrushers – 2 Sets – 8-10 Reps


Close-grip Chinups – 3 Sets 8-10 Reps
Standing Barbell Curls – 3 Sets 8-10 Reps

…and that’s it. I told you it was short! But it is, in my opinion, pretty much the best weight lifting workout for arms you could do in one session.

The close grip bench press is the primary mass-builder for the triceps, and in my experience there’s none better for adding mass. The overhead work is necessary to fully activate the long head of the tricep, and skull crushers hit the short and medial heads effectively. Notice the lack of cables or machines… then notice how quickly your triceps grow on this workout.

On the bicep side of things, it’s most definitely minimalist. I promise you, however, that if you give it a go for a month you’ll see more growth in your biceps than you would with two months of endless dumbbell and cable curls. Close grip chins are THAT good for biceps. There’s a number of reasons for it, and if you want to know more you may want to google the benefits of closed-chain bodyweight exercises.

The barbell curl is thrown in really just to satiate every lifter’s need for some sort of curl… but really, you’d do just as well or better with weighted close grip chins twice a week, adding weight continually and stopping short of failure.

Give it a go for a month and feel the difference.

Click Here For Free Strength Training Magazine

[Strength Training] [Supplements] [Programs] [Workouts] [Exercises] [Diet] [Women] [Blog] [Links]

Copyright © 1999-2016 by Strength Training. All Rights Reserved.


All information contained at strengthcats.com is for informational purposes only. Consult a physician before taking and supplements or starting any diet or training program. We do not assume liability for the practice of the data included in this site. The information given if only for those 18 years old, and older. By reading the site, you release the owners of the site and authors of articles from any liability that may occur.