Explosive arm workout – Anabolicshop.co.za

explosive arm workout

Struggling to increase your arm size? No matter how hard you train, they don’t seem to grow? This is a problem many people in the gym face. The workout program in this article is designed to help you build bigger arms in only 8 weeks. This program is not for the fainthearted, it will be tough!
bicep curl
Before we begin, we first need to understand the anatomy of the arm, what muscles make up the arm and what their functions are. I will also provide a few sample exercises for each muscle.


Biceps brachii

  • Function: To allow flexion of the elbow and movement of the shoulders

  • Location: Front part of the upper arm

  • Exercises: Barbell Curls and Dumbbell Curls


  • Function: Elbow flexion

  • Location: The Brachialis is a small muscle located in the upper arm, underneath the Bicep muscle

  • Exercises: Reverse grip EZ-bar Curls and Hammer Curls


triceps brachii

  • Function: To extend the elbow

  • Location: Back upper portion of the arm

  • Exercises: Dips and Cable Tricep Pushdowns

Important notes


Make sure to stretch both the biceps and the triceps before and after the workout. This will help lower the risk of injury.

Heavier is not always better

Far too many people make the mistake of using weights that are too heavy which means they are unable to execute the exercise correctly and can end up injuring themselves.If a 10kg weight is heavy enough for you to do a specific exercise with proper form and also heavy enough for you to struggle to complete the last few reps, then that is the correct weight to use. Grabbing weights that are too heavy and swinging them around with terrible form will not help you build muscle.

Workout duration and resting between sets

A workout should last no longer than 45 to 60 minutes. If you find your workouts are taking longer than this to complete, you are either doing too many exercises or resting too long between sets. You should rest no longer than 90 to 120 seconds between sets.

The workout




Barbell curls


15, 12, 10, 8, 8

Dumbbell curls


12, 10, 8, 8

hammer curls


12, 10, 8, 8

Close Grip Bench Press


15, 12, 10, 8, 8

Overhead Dumbbell Extension


12, 10, 8, 8



12, 10, 8, 8

Cable Tricep pushdown and Cable Bicep Curl Superset


12, 10, 8

A quick explanation on the Sets and Reps

For example with Barbell Curls it says 5 sets and under reps it says 15, 12, 10, 8, 8. This means do 15 reps for the first set, then 12 for the second set and so on. Remember to rest a maximum of 90 to 120 seconds between sets and make sure to use a weight that is heavy enough so that you struggle with the last few reps, but is not too heavy that you cannot use proper form.

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