Arm Blast Workout

Written by Adam Dickinson

Arm Blast Workout

Probably the most common question asked in the gym on a daily basis is how do I get my arms to grow?
The key to muscle growth is heavy compound lifts and progressively getting stronger, this is also underpinned by proper nutrition and the need to be in a calorie surplus to allow your body to build new tissue.
The third factor to ensure your body has everything it needs to grow is enough rest, you need to allow your body enough time to repair the tissue before you attack it again. And you must also ensure you get enough sleep!
When it comes to arm training everyone thinks about working your biceps, when actually the real key to gaining size on your arms is triceps development as they make up 2/3rds of your arm size. So neglect your triceps at your peril.
Below is an arm workout that includes heavy compound lifts and also a variety of rep ranges to work all the different muscle fibres.

Close grip bench
3 sets of 6-10 reps decreasing weight by 10% on each set to stay in the rep range.

Rope Push Down
Rest pause set of 12 reps (description at bottom of the article)

Incline skull crusher
1 sets of 10 reps then a triple drop set.

Underhand reverse push down


Close grip pull up weighted.
3 sets of 8-10 drop weight 10% to stay within rep range.

BB curl
1×10 rest pause 3 times

Preacher machine
1x 8 rest pause 2 sets

Drop set means go till you fail, then drop the weight 20% and continue going till failure, now this is a one part drop, repeat as required.

Rest pause set goes like this do the first set then rest 20 seconds go again till failure, rest again 20 seconds and then go till failure and keep the weight the same through the whole set.
Enjoy 🙂
All exercises should be performed in perfect form because bad form or habits that you start now will follow you and will lead to lack of progress or worse, injury in the future.
If you have any questions please feel free to contact me on or my Instagram which is @johnsoncharles197