Boss Body Arm Workout

Jacob Arms, Exercises, News, Workouts 2 Comments

Hey guys, now that I’ve provided tonnes of posts on different exercises you can do, it’s time we start compounding them together in order to make some real muscle growth workouts. Today I’m posting the official Boss Body arm workout.

Before I start, please be aware that working out the biceps alone doesn’t make your arms bigger, your triceps actually contribute more to the size of your arms than your biceps. In order to look in proportion it’s important to equally exercise the biceps, triceps and forearms.

big arm

This is roughly a 45 minute to an hour workout, to get the most out of your gym session try following this up with 30 mins cardio. Make sure it’s after and not before as to not tire your self before lifting.

If you don’t understand any of these exercises, you can find a detailed description by clicking these links: Bicep exercises, tricep exercises and forearm exercises.

Close Grip Bench Press – 4-6 reps 4 sets, 30 secs rest between sets.

SZ Bar Curls – 10 reps 3 sets, 30 secs rest between sets.

Skull Crushers – 6-8 reps, 3 sets, 30 secs rest between sets.

Concentration Curls – 10 reps each arm, 3 sets, 20 secs rest between sets.

Tricep Pull Downs – 12 reps, 3 sets, 30 secs rest between sets.

Hammer Curls – 12 reps, 3 sets, 45 seconds rest between sets.

Finger Curls – 15 reps, 2 sets, 20 secs rest between sets.

Palms Down Wrist Extension – 10 reps, 3 sets, 20 seconds rest.

Killer right? Cool! Your arms should be feeling pumped right now. That’s great, keep up the good work.

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Comments 2

  1. Hi,
    Thanks for sharing that. I am a fanatic of exercise but I did not know that exercise biceps goes with triceps and arms to have a wonderful body shape. This indeed is insightful. I will surely implement what I learnt from your website.

    Great stuff.
    Cheers

  2. Hey,
    It was great to learn that exercise involves all muscles such as biceps, triceps and arms simultaneously. That was quite informative. I learnt a lot from your site and will refer some of my friends to your site.

    This site is looks great; it’s easy to navigate without any hassle. I believe that is good for the search engines too.

    Keep up the good work.
    Cheers.

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