When you think of a great pair of arms, Arnold more than likely comes to mind.
Some would say that Arnold had the best biceps in history.
But how do you build arms like Arnold?
Well, he spilled the beans and gave us readers his routine for building massive arms.
Check it out below:
Arnold’s Bicep Routine:
| Exercise | Sets | Reps |
|---|---|---|
| Cheating barbell curls | 5-8 | 8-12 |
| Incline dumbbell curls | 5-8 | 8-12 |
| One-arm concentration curls | 5 | 10 |
| Standing alternate dumbbell curls | 5 | 10 |
Arnold’s Pre-Contest Arm Routine:
| Superset 1 | Sets | Reps |
|---|---|---|
| Incline dumbbell curls | 4 | 10 |
| Tricep pushdowns | 4 | 10 |
| Superset 2 | ||
| Standing alternate dumbbell curls | 4 | 10 |
| One-arm extensions | 4 | 10 |
| Superset 3 | ||
| Preacher curls | 4 | 10 |
| Lying french presses | 4 | 10 |
| Superset 4 | ||
| Reverse tricep pushups | 4 | 10 |
| Concentration curls | 4 | 10 |
| Superset 5 | ||
| Preacher reverse curls | 5 | 10-12 |
| Barbell wrist curls | 5 | 10-12 |
Keep in mind, if you are new to training you definitely don’t want to be doing this routine every arm workout. This will cause overtraining.
What you should do instead is, try this routine once every few months just to shock the arms with the increase in volume.
Another good option would be to take some exercises and replace them with your current arm routine, this will allow you to experiment with different exercises so you can find out what works for your body!