IFBB Pro and Primeval Labs-sponsored athlete Regan Grimes takes you through his killer arm workout. Consider yourself warned!
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| Grimey Triple-Threat Arm Workout |
a. Dumbbell Bicep Curl: 5 sets, 12 reps
b. Triceps Pushdown – Rope Attachment: 5 sets, 12 reps
a. Machine Preacher Curls: 5 sets, 8 reps
b. Dip Machine: 5 sets 8-12 reps
a. Hammer Plate Curl: 5 sets, 12 reps
b. Seated Triceps Press: 5 sets, 12-15 reps
Regan Grimes has arms the size of tree trunks. If yours look more like saplings, it’s time to change your approach to arm training. This high-volume workout consists of 3 supersets for the biceps and triceps that will absolutely crush your arms in less than 45 minutes!
Each exercise is performed for 5 sets, which means you’re annihilating your arms with 30 sets. While this may seem intimidating, your fortitude will be well rewarded. High-volume workouts are great for several things:
• They overload the muscles with tension, one of the primary drivers of hypertrophy.
• They create lots of metabolic stress, another key driver of hypertrophy.
• They flood the muscles with blood, enhancing nutrient delivery.
• They generate a massive muscle pump!
| Grimey Curl |
The aptly named “Grimey” curl is essentially a hammer curl performed by grasping the handles of a 45-pound plate. Grimey curls are great for adding thickness to the biceps as well as hitting the forearms, as they also stimulate the muscle fibers in the brachialis and brachioradialis.
The brachialis is an oft-forgotten muscle of the upper arm that sits beneath the biceps brachii and assists with elbow flexion. It plays a key role in the overall appearance of your biceps as a well-developed brachialis creates the illusion of a giant “knot” on the outside of your arm that in turn helps create separation and definition between biceps and triceps when your arm is flexed.
You can scale the exercise using 35s, 25s, or even 10s, and work your way up as you grow. Grimes has been known to perform these with up to three 45-pound plates!
| Seated Overhead Dumbbell Triceps Extension |
There’s no better way to finish off the triceps and a behemoth 30-set arm workout than with some extensions! This exercise is great for blasting the long head of the triceps, which is often shortchanged in other triceps exercises like the kick-back and push-down.
In order for the long head of the triceps to be placed on maximal stretch, your arm has to be up and overhead. That’s important because a muscle is only capable of achieving maximal contraction when it is maximally stretched.
As noted for the other triceps exercises in this workout, you want to focus on keeping your elbows in tight to really smash the target muscle. This can be somewhat challenging for bigger guys to accomplish. If that’s the case with you, consider performing the exercise one arm at a time as opposed to using one heavier dumbbell to hit both arms.
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