5 Mass Building ARM Workouts

Last Updated on January 7, 2021

Workout #1

• Close Grip Bench Press:  3 sets x 4-6 reps
• Cable Rope Overhead Tricep Extension: 2 sets x 8-12 reps
• Cable One Arm Tricep Extension: 2 sets x 15 reps with each arm
• Barbell Curl:  3 sets x 4-6 reps
• Alternating Dumbbell Curls:  2 sets x 8-12 reps
• Straight Bar Cable Curls:  3 sets x 15 reps
• Palm Down Barbell Wrist Curls over Bench: 5 sets x 25 reps

Workout #2

• Bench Dips: 3 sets x 6-8 reps
• Decline Close Grip Bench to Skull Crushers: 2 sets x 8-12 reps
• One Arm Triceps Extension: 2 sets x 12 reps with each arm
• Incline Dumbbell Curls:  3 sets x 6-8 reps
• Barbell Curl Lying Against an Incline: 2 sets x 8-12 reps
• Lying Cable Curl: 3 sets x 15 reps
• Cable Wrist Curl: 5 sets x 50 reps

 

Workout #3

• Close Grip EZ- Bar Curls: 3 sets x 6-8 reps
• Cable Hammer Curls- Rope Attachment: 3 sets x 12 reps
• Concentration Curls: 3 sets x15 reps with each arm
• Machine Dips: 3 sets x 6-8 reps
• Decline Dumbbell Triceps Extensions: 3 sets x 8-12 reps
• Kneeling Cable Concentration Triceps Extensions: 3 sets x 15 reps with each arm
• Palms Up Barbell Wrist Curls over Bench: 5 sets x 25 reps

Workout #4

• Close Grip Standing Barbell Curls: 3 sets x 6-8 reps
• Cross Body Hammer Curls:  3 sets x 12 reps
• Machine Preacher Curls: 2 sets x 15 reps
• Decline EZ-Bar Triceps Extensions: 3 sets x 6-8 reps
• Low Cable Triceps Extensions: 3 sets x 8-12 reps
• Reverse Grip Triceps Pushdown: 3 sets x 15 reps
• Plate Pinch: 5 sets x 50 reps

Workout #5

• Barbell Curls: 3 sets x 4-6 reps
• Close Grip Bench Press: 3 sets x 4-6 reps
• Incline Dumbbell Curls: 2 sets x 8-12 reps
• Lying Triceps Extensions: 2 sets x 8-12 reps
• Machine Preacher Curls: 2 sets x 15-20 reps
• Reverse Grip Triceps Pushdowns: 2 sets x 15-20 reps
• Seated Palms Up Barbell Wrist Curls: 2 sets x 50 reps
• Seated Palms Down Barbell Wrist Curls: 2 sets x 50 reps