Learn How to Build Muscle

Good Muscle Building Workout For Ripped Arms

Ripped arms are a sign of a totally fit an healthy person, which explains why almost everyone wants them!

Having a ripped set of pipes is all about your training, nutrition, and recovery, but in this article I’m just going to give you an arm blasting routine that will surely make your arms explode.

Your arms are composed of a few different muscles. To get ripped arms, you need to work out each muscle intensely and make sure you have a low body fat percentage.

A low body fat percentage will really make the muscles “pop” and you’ll be able to see every little striation in the muscle. The main muscles that make up your arm are the deltoid, biceps, brachialis, triceps, brachioradialis, and the extensor carpi radialis.

One of the biggest mistakes people make is that they focus on their biceps and triceps, and neglect to work their shoulders or forearms. Big shoulders and ripped forearms play a big part in making your arms look huge.

With that being said, the workout below will work all muscles of the arm. There are two workouts and they should be performed on non-consecutive days. For example, if you complete workout 1 on Monday, you should wait till at least Wednesday to do workout 2. 

You can follow this routine for as many weeks as you want, or until you reach a plateau (when you can’t increase the weight any longer). These workout will be mentally and physically taxing, but if you push through it you will be rewarded with some pretty killer arms.

7 minute muscle

Workout 1

Preacher Curls: 3 x 10 then 3 drop sets to failure
Close Grip Bench Press: 4 x 12 then 2 drop sets to failure
Seated Shoulder Press: 3 x 8 then 2 drop sets to failure
Hammer Curls: 3 x 10 then 2 drop sets to failure
Seated Forearm Curls: 3 x 12
Dips: 3 x 10
Dumbbell Curls: 7 x 10 (only 30 seconds rest in between sets)

Workout 2

Pullups: 4 x 10
Tricep Cable Pushdowns: 3 x 10 then 2 drop sets to failure
Barbell Curls: 4 x 8 then 2 drop sets to failure
Skull Crushers: 3 x 10 then 2 drop sets to failure
Concentration Curls: 3 x 10
Dumbbell Flyes: 3 x 8 then 1 drop set to failure
Reverse Grip Forearm Curls: 4 x 8

As you can see, this workout is very intense. It utilizes many drop sets to really fatigue the muscle and tear fibers. If you feel like one muscle is lacking, you can always adjust the workout to meet your needs.

For example, if you feel like you need to concentrate on your deltoids more, remove a bicep exercise and add some shoulder workouts with presses or lateral raises. Many of your other exercises will also hit your arm muscles (pullups, deadlifts), so be sure to get plenty of rest so you can perform the next day.  

Hopefully this article has provided you with a new arm routine that will help you shake things up and get the arms you’ve always wanted. Remember, there is no substitute for hard work!

turbulence training

turbulence training