When you train your arms, you shouldn’t have to choose just one objective, because strength and size aren’t mutually exclusive. The two go hand-in-hand, and training for strength will naturally add size and mass to both your biceps and your triceps. The following workout will make your arms bigger and stronger in a hurry by encouraging you to use heavy weight with both major muscle groups.
|Dumbbell Tate Press||3||10-15||-|
|[Superset With] Dumbbell Hammer Curl||3||6-8||1 min|
|Parallel Bar Dip||3||10-15*||-|
|[Superset With] Thick-Grip Barbell Curl||3||6-8||1 min|
*If you can perform 15 reps, add weight to keep you in the 10- to 15-rep range.
How it Works
Supersetting everything allows you to get more quality work done in less time, while the dips and thick-grip curls allow you to use heavy weights, helping you to build your arms fast.