Effective Arm Building Workout

ATTENTION: all men (and women), listen up!

Free gift for you guys today. Here’s an arm workout, sure to give you some added size and strength…. for those who are man enough, give it a whirl ๐Ÿ˜‰

Ok, here it is:


A1) Standing EZ Bar Curl [pronated grip]

A2) Narrow grip bench Press


Sets = 6
Reps = 6, 5, 4, 6, 5, 4
Tempo = 40×0
Rest 60-90 seconds between alternating exercises.


Combo A is a heavy superset, implementing the wave-loading technique towards building your arms. Start with weights that are challenging, but that you can absolutely lift with good form for all prescribed reps, at the exact tempo prescribed.


Only on the last couple of sets should the weight be heavy enough to โ€˜failโ€™ with.


Just to clarify, the tempo is 4 seconds lowering the weight, and lifting as explosively as you can with good form. Use a full range of motion, otherwise you’re only cheating yourself and won’t get the desired results of building your arms.


Once this is finished, rest 2 minutes before moving onto โ€˜Bโ€™.


B1) Tricep cable pushdown, 15+ reps, 2011
B2) Incline Dumbbell Curl, 10-15 reps, 3010
B3) Incline EZ Bar skullcrushers, 8-10, 3110
B4) Spider curls, 15+ reps, 2010


Perform B as if it were a circuit, taking no rest in between exercises. Make sure you stick to the prescribed tempos. Also make sure there’s no jackass lurking around to steal your weights whilst you’re performing another exercise from the combo. Equally, try not to be that tool who’s taking up every bit of space and every piece of equipment in the gym. Strike a happy medium.

After B4 has finished, rest 2 minutes before repeating.
Perform for a total of 4 rounds

This is really effective arm building workout, which will pack on both strength and size.

Now the arm workout has officially finished, you have the option of two finishers:


– Flex your pumped up arms in front of the mirrors for ages.
– Leave your weights scattered across the gym.
– Interrupt some guy’s workout with the all-so-familiar question: โ€œHey, how much you bench?โ€
– Go chat up that hot girl on the treadmill (who clearly just wants to do her workout, without being bothered by โ€˜the creepy guy who lifts things up and puts them downโ€™).


– Go drink your shake.
– Get showered.
– Go home/back to work.


Which one you choose is largely up to you, and how much of a douchebag you are.

Jack Galloway

Jack Galloway

Jack Galloway is a pioneer of health within the context of the 21st century, specialising in holistic health programmes and body transformation programmes. He has an extensive skill base in nutrition, exercise physiology and functional medicine, and has helped hundreds of clients transform their health and physiques.
Jack Galloway


London, UK - Health Pioneer | Clinical Nutritionist | Personal trainer | Coach | Musician
@benmwiggins I'll send you the link when I've done it buddy! Hope you're well, mate - 3 years ago
Jack Galloway
Jack Galloway

Latest posts by Jack Galloway (see all)