Big Ass Arm Workout

Big Ass Arm Workout

Does your arm workout have all the razzle dazzle of a back alley colonic? Do your biceps look like wet hotdog buns? Well I got just the thing for you! Calebs’ big ass arm workout.

(Author’s note: there is a very minimal use of large butts in this workout.)


By arm workout I’m referring to your biceps and triceps. Shoulders and forearms are for another day. 10 ways to get the thick wrists of the Gods… what do you think?

The very first thing you need to do is a bicep/tricep warmup of your choosing. Personally, I prefer to rub Icy-Hot cream all over my arms and light them on fire. I think this really gets the blood flowing deep within the muscle. That’s a pretty advanced warm up though. I only recommend that for seasoned lifters who are mostly bionic. (It helps if you are Robocop.)

Try this for a good warm up.

Grab a pair of dumbbells that you can easily curl for a lot of reps. For this example we will be using the 20 lb dumbbells. Start off with zottman curls for 20-30 reps.

Immediately jump into a 2 handed behind the head tricep extension. Again use a weight that you can lift for many reps. We will be using a 40 lb dumbbell in this example. Perform 20-30 reps followed by a 1 minute break. You will do three sets of each exercise.

(Note: the weight on all of these exercises are a generalization and should be adjusted to fit your abilities. You are aiming for 15-30 reps for the lightest sets and 6-10 reps at the heaviest.)

Now that you are warmer than a pickle in a frathouse initiation, let’s jump into the real workout. Grab the sexiest EZ curl bar you can find and slap some 25’s on each side of that slutty whore. Now set that skank off to the side until it’s time to get to business because it’s gonna be a


Put 135 lbs on a barbell for some close grip flat bench pressing action. We are aiming for close grip pressing for a set of 15-20 reps. Really focus on lowering the bar slowly, pausing with the bar just slightly touching your chest, (do not rest it on your chest. You want constant tension on the triceps.) explode the bar towards the heavens like you are trying to double fist punch Zeus himself in the face, and really contract the triceps hard. You should feel like your triceps are on fire. As Borat would say, “it’s a nice!”

Remember that filthy gutter whore that is the EZ curl bar you set to the side? Immediately go pick that sweet lush up for a set of wide grip drag curls. (If you aren’t doing drag curls you are really missing out on a great exercise.) Go for 15-20 reps. Try not to use the shoulders or back to help with the lift. You should really feel the burn in your biceps at the top of the lift after 10 or so reps. The great thing about drag curls is that you can use heavier weights for more reps and still get a lot of bicep usage even if you cheat a bit.

Take one to two minutes of rest and jump right back into close grip press, same weight and rep range. Once again follow it up with drag curls, only this time make it close grip. After your next rest period raise the weight of the close grip press and drag curls. I prefer to raise the press 50 lbs and raise the drag curls 20 lbs. Perform two sets of each exercise at this weight and once again, make sure to do one set of drag curls with wide grip, and one drag curl set with close grip.

If you feel you need to do more you can raise the weight once more with what you’re comfortable with. perform two more sets of each exercise and then start to lower the weight until your are working with your starting weight..

Here’s an example of what this part of the workout should look like.

Close grip bench press. 135 lbs for 15-20 reps.

Wide grip drag curls. 50 lbs for 15-20 reps.


Close grip bench press. 135 lbs for 15-20 reps.

Close grip drag curls. 50 lbs for 15-20 reps.


Close grip bench press. 185 lbs for 10-15 reps.

Wide grip drag curls. 70 lbs for 6-12 reps.


Close grip bench press. 185 lbs for 10-15 reps.

Close grip drag curls. 70 lbs for 6-12 reps.


(You can raise the once more before working your way back down if you like.)

Close grip bench press. 135 lbs for 10-15 reps.

Wide grip drag curls. 50 lbs for 10-15 reps.


Close grip bench press. 135 lbs for 10-15 reps.

Close grip drag drag curls. 135 lbs for 10-15 reps.

Feel free for future workouts to substitute drag curls for normal standing EZ bar curls, standing straight barbell curls, or other any other variation that you find effective.

You can also substitute close grip bench press for close grip dumbbell presses, EZ bar presses, or weighted pushups. Again, there are many variations and it’s a good idea to switch up exercises every few weeks.

At this point you should already find it difficult to touch your shoulders with arms extended to the sides due to the excessive pump going on within your arms. Unless your biceps are tiny limp

hotdog looking things of course, in which case no amount of crazy bicep pump will prevent you from touching uhh… yourself… But don’t feel discouraged, that’s why you are lifting weights. You wanna turn those tiny cocktail franks into some genuinely fat bratwurst. (I apologize for the terrible metaphor. Sounds more like I’m selling you on penis enhancement pills.) Let’s move on to the next set of exercises.

Seated incline dumbbell bicep curls alternated with wide bicep curls. That’s a lot of words for one exercise but don’t be intimidated. We will be using 35 lb dumbbells for this example and doing a drop set to 20 lbs.

Start off doing a normal seated incline bicep curl, hands to your sides elbows in, focusing on contracting your biceps on the way up. When your arms are in the upright position lower them slowly to the sides and perform a wide bicep curl. That’s one rep. Alternate with close and wide bicep curls throughout the exercise. You should go to failure and immediately drop the weight and go to failure with the 20 lb dumbbells.


Once you finish the set of curls go right into triceps rope pull-down. I like to start with the whole stack until failure then drop the weight, go to failure, and drop the weight once more and go to failure. I love strip sets for tricep pull-downs. Make sure you are fully extending your arms and squeezing your tricep with each pull-down.

Do another set of sitting incline curls followed by another set of pull-downs. On your third set of curls only use the 20 lb dumbbells (or whatever lightweight you are comfortable with.) and go to failure. On the third set of tricep pull-downs use a lightweight and go to failure.

Here’s how it breaks down.

Sitting incline DB curls. 35 lbs to failure, drop to 20 lbs to failure.

Triceps pull-down. Heavy weight to failure. Drop down and go to failure. Drop down once more to lightweight and go to failure.


Repeat same sets.


Sitting incline DB curls. 20 lbs to failure.

Triceps pull-down. Lightweight to failure.

You can switch up the sitting incline dumbbell curls with normal sitting incline alternating curls, incline hammer curls, or T-curls.

You can also substitute the rope pull-down with single arm rope pull-down, single arm cable kickbacks, or underhand cable triceps extension.

Now that your arms are feeling more bloated than Donald Trump’s ego, let’s get to some “easier” exercises. I like to end this workout with a different series of exercises depending on how my arms are feeling. for this example we will doing standing concentration curls (Arnold style.) and lightweight dumbbell skull crushers back to back.

Your arms should be pretty wrecked by this point so no need to go heavy with these unless you are already on that monster level of bodybuilding. (This workout is mainly for guy’s who have a hard time gaining muscle on their arms.)

For the standing concentration curls we will be using 35’s and drop setting down to 20’s. Go to failure than immediately jump into the skull crushers. We will be using 25’s and drop setting down to 15’s for these. (remember, you are aiming for max muscle contraction and to pump as much blood into the muscle as you can. Good form is key so use lightweight.) Perform three sets of these with a minute break before going back to the concentration curls.

Here’s what we got.

Standing concentration curls. 35 lbs to failure, drop to 20 lbs to failure.

Dumbbell skull crushers. 25 lbs to failure, drop to 15 lbs to failure.





You can swap out the standing concentration curls for sitting concentration curls, standing hammer curls, alternating dumbbell curls, or preacher curls. (I highly recommend single arm dumbbell preacher curls.)

You can also substitute the dumbbell skull crushers for single arm behind the head dumbbell tricep extensions, standing dumbbell kickbacks, or dumbbell cross chest triceps extension.

Now, at this point I like to use a few machines. I usually use the preacher curl machine with moderate weight followed by the tricep extension machine, also with moderate weight. (My gym is an old school hardcore dungeon. Not that many fancy machines, just the basics.) Do three sets of each exercise to failure.

I like to finish this workout with three sets of weighted dips (no weight if my arms are too trashed.) paired with three sets of underhand pullups. I usually cannot do many reps of the pullups after all the other arm work but I go to failure regardless.

This workout may not seem very extreme to seasoned gym rats, but for guys who are still working on building a good foundation, this is a very effective workout. Especially when you switch out exercises and play around with drop sets and strip sets. I have trouble myself with gaining mass on my arms and I’ve gained half an inch on my arms in three months or so with this routine. Also try performing these exercises with mostly heavy weights from time to time to change things up.

Do you have any exercises you would add or take out? Give this routine a shot and let me know how it works for you in the comments.

Author: Caleb James for BroScience – see more from him here

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