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.
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.
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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