This high-volume arm workout targets both biceps and triceps. But it’s not for the faint of heart. See if you have what it takes to handle this muscle-building arm workout from Abel Albonetti.
► Abel Albonetti’s Arm Training Training Program:
► Abel Albonetti’s Maximum Muscle Program:
► Shop Bodybuilding Signature Supplements:
00:00 – Intro
00:15 – Smith Machine Close-Grip Bench Press
00:23 – Weight Dips
00:42 – Single arm Dumbbell Over head Extension
01:01 – Dumbbell Over Head Extension
01:30 – Wide Grip Cable Push Downs
01:45 – Machine Triceps Extensions
01:59 – Bicep Bomber Barbell Curls
02:55 – Lying Cable Curls
03:35 – Cable Preacher Curls
04:20 – Dumbbell Hammer Curls
04:38 – Outro
| Abel Albonetti’s High-Volume Arm Workout for Mass |
1. Smith Machine Close Grip Bench Press: 4×10 (Last set a double drop set)
2. Weighted Dips: 4×8-12 (Last set a double drop set)
3. Single Arm Dumbbell Over Head Extension: 3×10-12
4. Dumbbell Over Head Extension: 3×8-12
5. Wide Grip Cable Push Downs: 4×10-12
6. Machine Triceps Extensions: 4×12-15
7. Bicep Bomber Barbell Curls: 4×10-12
8. Lying Cable Curls: 4×12-15
9. Cable Preacher Curls: 4×10-12 (Last set a double drop set)
10. Dumbbell Hammer Curls: 4×8-12
| Follow Abel Albonetti |
From the beginning, Abel Albonetti had aesthetics in the forefront of his mind—and, of course, the will to be bigger and stronger than his friends. He began consistently training at home in his basement gym, and once he started seeing results, Albonetti had a self-diagnosed addiction to pumping iron.
Over the years, he has built a career in fitness modeling and has appeared on the cover of several fitness magazines. The doors were opened to him to meet people all around the world and he now shares what he has learned from his own training and nutrition experiments on social media.
Albonetti has contributed countless workouts and full training programs to Bodybuilding.com, making a name for himself with his brutal high-volume training style, killer abs, and relentless dedication and passion for fitness!
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