With the Expendables 2 movie now out in theaters, you'll be able to see some of the best arms in Hollywood. Schwarzenegger, Stallone, Crews, Couture, Lundgren and Van Damme will all be putting their massive pipes on full display.
So what can you do if you want to load up your guns like an action hero? The following workout is a good place to start. With a combination of bicep- and tricep-blasting supersets, these targeted moves will quickly add size and strength to your upper arms.
Be sure that the machines used for these exercises are in close proximity. If you are using the same piece of equipment, it will be beneficial to keep the weight the same. This will ensure that the intensity of the routine is not diminished.
Superset 1
Warm up, then perform three working sets. Use the same weight for the biceps and triceps so that you dont waste time changing the weight as this will take away from the intesity of the superset.
Set 1 – light weight – 12-15 reps Set 2 – medium weight – 8-10 reps Set 3 – heavy weight – 6-8 reps
E-Z Bar Bicep Preacher Curls
-Hold an E-Z Curl Bar with a medium grip. The elbows should be close to the torso. -While holding the upper arms stationary, curl the weight forward while contracting the biceps as you exhale. -Continue the movement until your biceps are fully contracted and the bar is at shoulder level, keep the biceps contracted. -Slowly begin to bring the bar back to starting position as you inhale.
Superset with Lying Down E-Z Press-Ups
-Lay down on your back on a bench. -Using a close grip, lift the E-Z bar from the rack and hold it straight over your chest with your arms locked and elbows in. -The arms should be perpendicular to the floor. -As you inhale, keep the upper arms stationary and bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. -Lift the bar back to the starting position by contracting the triceps and exhaling.
Set 1 – light weight – 12-15 reps Set 2 – medium weight – 8-10 reps Set 3 – heavy weight – 6-8 reps
Arm Blaster Dumbell Curls
-The arm blaster was made famous by the Austrian Oak himself and it's not seen in every gym. However, it's great if you can get your hands on it because it eliminates the element of cheating as it confines you to perform strict curls, completely isolating the biceps. -With the arm blaster around your neck, stand up straight with a dumbbell in each hand at arm's length. -Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. -Exhale and curl the weights while contracting your biceps. -Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. -Inhale and slowly begin to lower the dumbbells back to the starting position.
Superset with Arm Blaster Cable Push Down
-Ensure the arm blaster is around your neck. Using the pulley for this exercise, attach to the cables (at its highest point). -Grasp the pulley, using the arm blaster and keeping your elbows close to your body and press down without leaning forward and extend the pulley so it's on either side. Lock out the tricpes (for that extra tension in the muscle). -Bring the pulley back up slowly, lean the triceps against the arm blaster and this will ensure your elbows do not move. To keep the intensity up, perform the dumbell curls next to the cable machine as there should be no rest between the superset.
Set 1 – light weight – 12-15 reps Set 2 – medium weight – 8-10 reps Set 3 – heavy weight – 6-8 reps
Weighted Dips
-Using a dipping bar and using a dipping belt attach a weight you are comfortable with, and ensure your hands are parallel to each other. -Push yourself upwards and lock out the arms, then lower yourself down and go past the 90 degree and angle then repeat the movement. *This is a great exercise to develop the thickness of the triceps.
Superset with Weighted Under-Arm Pull-ups
-Using the dipping belt attach a weight you can handle to the belt. With an underhand grip grasp the handles of the pull up bar (hands shoulder width apart), and without swinging use your bicep muscles to elevate your body upwards. -Your chin should be level with your hands at the top of the movement. -Allow yourself to come back down slowly ensuring the arms are fully extended on the way down.
Set 1 – light weight – 12-15 reps Set 2 – medium weight – 8-10 reps Set 3 – heavy weight – 6-8 reps
Cable Pulley Triceps Kickbacks
-Attach a single arm pulley/ handle to a cable and bring it down to its lowest point. -Grip the pulley/ handle, knees bent, the arms starts off in a 90 degree angle, shoulder height. -Slowly pull the pulley/ handle back so you get the full extension as the tricep is locked out. -Keep elbows stationary and allow the pulley/ handle to come back down. -This exercise is great for developing the upper area of the triceps.
Superset with Cable Pulley Single Hammer Curls
-Attach a single arm rope/ pulley to a cable and bring it down to its lowest point. -Grasp the rope with a neutral grip and stand straight up. -Put your elbows in by your side and keep them there stationary during the entire movement. -Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. The finishing position for the hand griping the the rope should should be just below your deltoid. -Bring the rope back down slowly down. -As mentioned earlier, the triceps are the biggest portion of your arm so here is the finishing superset that should ensure you have DOMS in your arms for the next few days.
Set 1 – light weight – 12-15 reps Set 2 – medium weight – 8-10 reps Set 3 – heavy weight – 6-8 reps
Close-Grip Bench Press
-Lie back on a flat bench, using a close grip. -Lift the bar from the rack and hold it straight over you with your arms locked. Keeping your elbows close to your torso to ensure you are working the triceps rather than the chest, and then come down slowly until you feel the bar on your middle chest. -Bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. -Lock your arms in the contracted position, hold for a second and then start coming down slowly again.
Superset with Bodyweight Bench Dips
-Place a bench behind your back and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. -Ensure the legs are extended forward, bent at the waist. -Keeping your elbows as close together as possible slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. -Use your triceps to push yourself back up again.
With the Expendables 2 movie now out in theaters, you'll be able to see some of the best arms in Hollywood. Schwarzenegger, Stallone, Crews, Couture, Lundgren and Van Damme will all be putting their massive pipes on full display.
