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Arm Routine for Mass
If you are a bodybuilder then there is no doubt that you will want your arms to be bigger than they are now. Every male and certainly some females want to get their arms bigger than they are now because it not only shows health and fitness but strength.
Doing 40 sets for your biceps and 40 sets for your triceps is not going to get your arms bigger so you need to make sure that you are training your whole body and that you are getting a full body workout at least twice a week. That means that your arms are being trained twice a week and no more.
Over the years there have been professional bodybuilders who strongly believe that getting the "pump" is vitally important to gain more size which is why they always train biceps and triceps at the same time. Often these two movements are worked as a superset together so that it increases that pump.
If you are doing the basic compound movements on a regular basis and you are getting enough rest and eating correctly then you will gain size in your arms. There are countless variations that you can change in an arm routine ranging from rest pause to changing sets and reps or drop sets etc.
Your triceps are 80% of the mass of your arms so it is important to make sure that you are isolating all three heads of your triceps when you train them. This will always bring you back to the basic movements that have proven themselves to work effectively over the last 60 years.
The list of movements in the routine below is something that can be adapted to suite your own specific training requirements. Each movement is listed with recommended sets and reps that should be done but as mentioned above this is something you are free to change around.
Barbell Curls for 4 sets of 10, 8, 6 reps
Close-Grip Bench Press for 4 sets of 10, 8, 6 reps
Alternating Hammer Curls for 4 sets of 10, 8, 6 reps
Lying Triceps Extensions for 4 sets of 10, 8, 6 reps
Lying Cable Curl for 4 sets of 10, 8, 6 reps
Triceps Pushdown for 2 sets of 20 reps
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