[WOTM, 12/2013] Sprout A Pair Of Shredded Cannons With The Arm-ageddon Biceps + Triceps Workout

Protocol: 5 minutes of cardio; 1 set of push ups for 10-20 reps

Primary Muscle(s): Chest, Triceps

Start with 5 minutes of low-intensity cardio to get the blood flowing. Use a treadmill, rowing machine, stationary bike, elliptical, or any other cardio mode that tickles your fancy. Jumping rope works, too.

Next, bang out 10-20 push ups as a warm-up set.

Protocol: 3 sets, 12 reps

Target Muscle(s): Back, Core, Arms

For each rep start in a low squat position and grab the bar with an overhand grip (A). Sit back in your hips, push through your heels, ascend upward, and raise your torso until you’re in a full stand (B) — maintain a tight core and straight back throughout the motion.

Slowly lower under control by dropping your torso and hips down until the bar touches the floor (A). Repeat for 12 reps.

Protocol: 3 sets, 12 reps/arm

Target Muscle(s): Shoulders, Triceps, Core

Start in a low, wide squat position with a dumbbell in between your feet (1). With your chest puffed out, abs tight, and lower back pinched, powerfully contract your glutes and pull the dumbbell overhead (3) with your shoulder.

Under control, lower the weight back to the ground, stick out your butt, and immediately complete the next rep. Complete 12 with the right arm and repeat for the left.

Protocol: 3 sets, 12 reps

Target Muscle(s): Triceps, Chest

Start in normal bench press position, but place your hands approximately 1 foot apart (about shoulder width). On the way down, keep your elbows tucked into your sides — this puts the load firmly on the triceps and inner chest.

The rest of the set-up and motion are exactly the same as a regular bench press.

Protocol: 3 sets, 12 reps

Target Muscle(s): Biceps

Hold a barbell with an underhand grip slightly wider than shoulder width.

Bend your knees, pin your upper arms into your torso — don’t let them slide backward or forward — and contract your biceps, slowly raising the barbell up to chest height. Don’t swing the weight or use momentum (that means it’s too heavy).

Squeeze the contraction for 1 second and lower to a full extension.

Protocol: 2 sets, 10 reps

Primary Muscles: Triceps

Sit on a bench and grab a dumbbell so that your palms face up and are pressed against the inside of the top disc. Tighten your abs, maintain a straight back, and extend the dumbbell directly overhead (B) — this is starting position.

Keep your upper arms stationary, bend your elbows, and slowly lower the dumbbell behind your head (A). Contract your triceps, press the dumbbell overhead, and squeeze the contraction for 1 second at the top (B).

Complete 10 reps and immediately move on to the French Press.

Protocol: 2 sets, 10 reps

Primary Muscles: Triceps

As soon as you finish each set of Overhead Dumbbell Triceps Extensions immediately do 10 reps of the French Press.

Maintain the same set-up and raise a barbell overhead with an overhand grip. Your hands should be slightly narrower than shoulder width (A).

Keep your upper arms in place, maintain a tight core and lower back, bend your elbows, and slowly lower the weight until your forearms are below parallel (B). Powerfully contract your triceps and press the weight overhead (A). Hold 1s and repeat for 10 reps.

Protocol: 2 sets, 12 reps

Target Muscle(s): Biceps

Set a bench at a 60º incline. Start from a dead hang (A) and slowly curl both dumbbells upwards (B).

As you curl, make sure not to raise your upper arms — keep them pinned at your side to maximize the contraction in the biceps.

Lower the weights down slowly to a full extension (A). Repeat for 12 reps.

Protocol: 2 sets, 10-20 reps

Primary Muscle(s): Chest, Triceps

Start with your arms locked out and extended on parallel bars — lean forward slightly to emphasize the chest.

Lower until your arms are just below parallel with the ground, hold for .5s, powerfully contract your triceps, and return back up to a full extension. Squeeze the contraction for .5s at the top and repeat.

If regular dips are too difficult, replace them with bench dips.

Protocol: 1 set, 12 reps/arm

Target Muscle(s): Back, Biceps, Core

Assume push up position with two dumbbells (neutral grip, A). While keeping your core tight and back flat (45º angle), powerfully row your right arm up until it’s slightly above your torso (B). Don’t rotate your body.

Hold the contraction for 1s, return to the floor, and repeat for the opposite arm. Alternate for 12 reps per arm.