Hitting your biceps and triceps muscles from as many different angles as possible is crucial if you want your arms workouts to be effective. That’s why this workout – provided by trainer Rich Phillipps and demonstrated by contributor Ben Ince as part of his eight-week body plan transformation – has lots of variety to help maximise lean muscle growth and leave you with a serious pump.
1A Seated dumbbell biceps curl
Sets 4 Reps 5-6 Rest 90sec
Sit on an upright bench holding a dumbbell in each hand by your sides with your palms facing away. Keeping your back flat against the bench and your elbows close to your sides, curl the weights up to shoulder height. Squeeze your biceps at the top of the move, then slowly returning the start.
1B E-Z bar triceps extension
Sets 4 Reps 5-6 Rest 90sec
Lie flat on a bench, holding an E-Z bar with a narrow grip directly above you with straight arms. Slowly lower the bar towards your chest, keeping your elbows close to your sides. Press the bar back to the start position by straightening your arms.
2A E-Z bar Scott curl
Sets 3 Reps 6-8 Rest 10sec
Hold the E-Z bar with your hands around 15cm apart and rest the backs of your upper arms against the bench. Lift the bar towards your chin, maintaining the tension at the top of the lift. Lower the weight slowly till your elbows are fully extended.
2B Incline bench Zottman curl
Sets 3 Reps 4-6 Rest 10sec
Lay face down on a bench set at around 50°, holding dumbbells with your palms up. Curl them towards your chin. At the top of the lift rotate the dumbbells till your palms are facing down and lower the weight slowly. Rotate the dumbbells back to the starting position.
2C Incline dumbbell hammer curl
Sets 3 Reps 8-10 Rest 2min
Sit on a bench set at around 40° holding dumbbells in each hand with a hammer grip. Curl the weights towards your shoulders, keeping your arms close to your body. Lower the weights till your elbows are fully extended.
3A Decline lying triceps extension
Sets 3 Reps 6-8 Rest 10sec
Lie on a decline bench, holding dumbbells above you with straight arms. Slowly lower the weights towards the top of your head by bending your elbows, which should stay pointing directly to the ceiling. Without arching your back, slowly return the weights to the start position by straightening your arms. This can also be done with an E-Z bar.
3B Dip
Sets 3 Reps 4-6 Rest 10sec
Grip parallel bars, keeping your body upright. With your elbows pointing straight back, lower your body as far as you can comfortably go without stressing your shoulders. Keep your core braced and don’t swing your legs for momentum. Press back up powerfully but don’t lock out your elbows at the top.
3C Reverse triceps cable pull-down
Sets 3 Reps 10-12 Rest 2min
Hold a straight bar cable attachment so your palms are facing upward. Keep your elbows directly below your shoulders, close to your sides. Pull the weight down, locking your elbows at the bottom. Allow the weight to rise back to the start, keeping it under control and ensuring your elbows stay directly below your shoulders.
