Summer is approaching and you want bigger arms? Of course you do.

Well, you’re in luck because we’ve found a banging bi’s and tri’s exercise routine which will have you pumped in time for the holidays.


Exercise 1: TRICEP PUSH-DOWN

4 SETS OF 12 REPS AND 1 TRIPLE DROP SET 12, 12, 12, TO FAILURE

Noah says: “Find a weight you think will enable you to hit the target rep range and set the pin in the stack accordingly. I prefer to use a straight bar . Keep your body straight and your core engaged as you press down; squeeze your triceps at the bottom. Allow the bar to return to chin height. Your forearms should be squeezed tight against your biceps. Allowing the elbows to raise a little will further engage the long head of the triceps, which means you recruit more muscle fibers. Stand up tall, especially when you get tired, so you don’t allow yourself to start hunching.”


Exercise 2: DUMBBELL SKULLCRUSHER TO CHEST BUSTER

3 SETS OF 12 REPS

Noah says: “Begin with the dumbbells straight up in the air above your face. Lower the weight all the way to the floor behind your head. As you begin to pull back up, straighten your arms until they reach full extension, but keep the angle of your humerus (upper arm bone) 45-60 degrees from the floor. This will keep the tension on your muscles. I combine skullcrushers with triceps chest busters. After 12 reps of skullcrushers, put the dumbbells flat on your chest with your elbows flared out, your thumbs pointed down, and your palms facing away from your face. Push the dumbbells together and keep tension there. From there, push the dumbbells up with your inner chest and triceps. Keep the dumbbells together as you bring them back down to your chest.”


Exercise 3: CABLE TRICEPS KICKBACK

3 SETS OF 12 REPS, LAST SET IS A TRIPLE DROPSET

Noah says: “Set the cable at the bottom of the rack and take off any attachments. Assume a staggered stance and lean over at the waist. Raise your elbow so your humerus is parallel to the floor, and don’t ever let it drop past this point. This whole motion is done from the elbow: flex, extend, and repeat. If your rear delt tires it means you need to work on your rear delts.”


Exercise 4: SPIDER BENCH & PREACHER CURL

(SUPERSET): 4 SETS OF 8 REPS

Noah says: “Both curls should be performed standing and leaning onto the preacher bench, not seated. Be careful not to lock out your elbow on the extension phase because it puts a lot of tension on the tendons and joints instead of your muscles.”


Exercise 5: INCLINE DUMBBELL CURL

3 SETS OF 8 HEAVY REPS

Noah says: “For this exercise, I get to go a little heavy and allow some cheating. Pick a weight that’s going to be challenging to get all 8 reps. Sit back on the bench and curl both arms at the same time, making sure to rotate your wrists on the way up so your palms face your body at the top. On the descent, keep your palms up and make the tempo a 3-count . Remember, biceps exercises are all about the negative —the lowering portion of curls often stimulates new growth. So, slow down!”


Exercise 6: LYING CABLE CURLS

1 SET OF 12 REPS, 2 SETS OF 8 REPS TO FAILURE

Noah says: “Keep the reps strict and your back flat against that pad; don’t sit up. This is a finisher so leave it all on the table. Two sets should set your biceps on fire.”


Exercise 7: BARBELL FOREARM CURLS & BEHIND-THE-BACK WRIST CURLS

(SUPERSET): 3 SETS OF 15 REPS, WRIST CURLS TO FAILURE

Noah says: “Just sit at the end of the bench and place your forearms flat on the bench so your wrists are at the end and your hands are off the bench. The key to this exercise is allowing the bar to roll down your hand all the way to your fingertips just before it falls off. Squeeze your hand so the bar rolls back up and the flex the wrist all the way up, and then squeeze some more. Use a weight which allows you to hit about 15”

Noah says: “As soon as you’re done with the forearm curls, stand up and grab the bar from behind your body so it rests on your hamstrings. Do standing wrist curls by allowing the bar to roll all the way down your hand and into your fingertips. Squeeze the bar back into your hands and flex your wrists. Do as many reps as possible until it feels like you wouldn’t be able to hold a coffee cup.”


Exercise 8: DUMBBELL HAMMER & REVERSE BARBELL CURLS

(SUPERSET): 3 SETS OF 8 REPS

Noah says: “Use something you can handle without cheating and curl with your thumbs going straight up to the ceiling. These should put the finishing touches on those awesome lower biceps and forearm muscles.”

Noah says: “After a few weeks of doing this workout, you should see significant improvement in the details and size of your arms. Remember, always ask your girl what she thinks of your improvements. If she says she can’t tell, get a new girlfriend and keep training.”


Noah Siegel's Guide to Bigger Arms
Noah Siegel’s Guide to Bigger Arms