Chris Bumstead uses his off season to bring up lagging muscles. This year, that means focusing on arms. Therefore, he includes not one, but three days of arm training over the course of his training week. He makes sure to hit every angle of his biceps and triceps to form well-rounded, gigantic arms.
Check out his tips and workout below to sculpt hulking arms.
Tips from Chris:
I use a close grip when performing Smith Machine bench presses on a slight incline. With the security of the Smith Machine, you can go heavier and experiment with different grips.
It can be easy to lose your form when curling with an EZ-Bar. Just avoid excessively swinging your arms so you get the most out of the move for your biceps and avoid any injuries
To focus on my biceps, I like to start with alternating dumbbells curls, seated on a slight incline, for a couple of sets before ending with a burnout set using both arms. To get the most pump from the burnout set, I like to use lighter weights for these curls.
To make sure I hit all sides of my biceps and triceps, I incorporate a lot of cross-body moves, including cross-body hammer curls and cross-body cable tricep extensions.
I prefer to perform my reverse-grip curls using a preset barbell, but dumbbells or an EZ-Bar are alternatives.
