» Simple Workout for Big Arms & Forearms | Ep 14

In Episode 14 of our Bulking Series, we’re focusing on building massive arms and forearms with a straightforward yet highly effective workout routine. If you’re aiming to get bigger biceps, triceps, and forearms, this workout is perfect for you.

Here’s what we covered:

1. Dumbbell Bicep Curls:
We kick things off with the classic dumbbell bicep curls, a staple for building impressive arms. This exercise targets the biceps brachii, helping you develop that peak.

2. Preacher Hammer Curls:
Next, we hit the preacher bench for hammer curls, focusing on the brachialis muscle to add thickness and width to your arms. This exercise is crucial for creating well-rounded biceps.

3. Dumbbell Cable Curls:
For even more bicep activation, we move to the cable machine. Dumbbell cable curls provide constant tension throughout the movement, maximizing muscle engagement.

Triceps Work:

4. Tricep Pushdowns (Supinated Grip):
We shift our focus to triceps, starting with pushdowns using a handle grip and a supinated form. This variation ensures you’re targeting all three heads of the triceps for complete development. I also dive into the benefits of this form in the video.

5. Tricep Horizontal Extensions:
To finish off the triceps, we perform horizontal extensions, which emphasize the lateral and long heads of the triceps, giving you that horseshoe shape.

Forearms Work:

6. Dumbbell Holds:
Lastly, we can’t forget about the forearms. We incorporate dumbbell holds, holding the weight for 20 seconds per set. This exercise is fantastic for building grip strength and forearm size, key elements for impressive overall arm development.

Workout Structure:

• 4 sets of 8 reps for each exercise
• Consistent load to ensure progressive overload

This routine is designed to help you achieve aesthetic, well-defined arms and forearms. Whether you’re a beginner or an advanced lifter, this workout will push your limits and get you results.

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Keywords: big arms workout, forearm workout, biceps and triceps exercises, dumbbell bicep curls, preacher hammer curls, tricep pushdowns, building muscle, aesthetics, bulking series, workout routine, arm day, forearm day.

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