It’s time to go to war against scrawny arms! For too many years, social engagements and beach assemblies have been plagued with small, skinny arms leading to embarrassment and insecurity. Those days are gone now. We are taking the charge, tackling the challenge known as small arms, and devising a battle plan for conquering them once and for all. The only thing remaining will be a nice set of sculpted arms with bulging biceps, tremendous triceps, and freaky forearms. Let’s design a sample arm day which targets biceps, triceps, and forearms with a level of intensity never seen!
Start the day with triceps. Fire that first warning shot across the bow with four sets of skull crushers. This heavy metal exercise is tops among the elite mass builders of the upper arms. From there, EZ-bar triceps presses behind the head reign supreme. Four sets of 8 to 12 repetitions should wrap up the mass building heavy metal movements. Three sets of bench dips will decimate any defenses you had when it comes to training balance. Finish out your triceps mission with 4 to 8 sets of triceps pressdowns using the cable rope. Drop the weight and train to failure, until you are the last man standing.
From there, it is time to target the biceps muscles. Cross into enemy territory at the dumbbell rack, and work your way down the rack for standing alternate dumbbell curls. Don’t count sets or repetitions. Rather, count each curl as another enemy vanquished! Move from the 60s to the 50s to the 40s then eventually the 30s, smashing out as many repetitions with each as possible. You may have to make the rounds 4 to 6 times to completely conquer the biceps, but you’ll know that no potential repetition was left unattacked. Move to the cables and knock out 3 to 6 sets of standing concentration cable curls to complete finish the job on biceps.
Forearms round out today’s battle. Move to a flat bench and just spend 10 to 12 minutes alternating overhand and underhand grips wrist curls. Move to the dumbbell rack if you still have a little fuel left in your tank, and wrap up your battle session with some hammer curls, also known as Zottman curls.
The battle in the gym is now complete, but the war isn’t won yet. It is only when you deliver all of the essential logistics for recovery over the coming days that you can truly complete the mission! This includes fresh airlifts of protein, delivered in 30 gram shots to the muscle groups every three hours like clockwork. Sleep should be regimented as well – eight hours per night along with a nap will keep your newly torn muscle fibers repairing and growing and optimal levels. The battle for new muscle mass – particularly when it comes to the arms – can be a tough one. However, with intelligent, tough training and consistent support in terms of rest and nutrition, you can win the war against scrawny arms!