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Five Sets of Failure for Big Arms

Nothing but biceps and triceps.

If you've been on that grind of pounding deadlifts, squats, and bench presses for weeks on end, it's time for a break. While compound, multi-joint moves are your program's backbone and driving force, sometimes it's good to just ease back a bit. Reset and recoup.

This arm workout is perfect for one of those weeks that you're going easy, without exactly going easy. Another option would be to throw this in your schedule if you just want a good old fashioned pump in the arms.


Complete 5 sets of each exercise to failure. Shoot for about 8-12 reps. Rest 20 seconds between sets.

1. Dips
2. Rope Push Downs
3. Rope Curls
4. Lying Rope Curls
5. Dumbbell Preacher Curls
6. Close-hand Push Ups

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