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You Don’t Need a Gym To Grow Your Arms!
This Arm Workout Will Challenge Your Muscles With Only Dumbbells
Building bigger arms is not rocket science. You don’t even need machines and barbells! A rock-solid arm workout can be achieved with some dumbbells and the correct execution of the right exercises.
This superset arm workout for biceps and triceps handles the “what to do part.” And the tip guide below will tell you how to do it! Then it’s just up to you to put in the effort and eat for growth. (PS: the V Shred App has a customizable calorie and macronutrient calculator that you can set for muscle growth. Download it for your Apple or Android device, and the nutrition part is done, too!)
If you are looking to put on mass all over your body to achieve a balanced physique, you’ll need this arm workout and a few others! That’s why we consider it the perfect way to end a week of Vince’s other Ultimate workouts:
Monday: Ultimate Chest & Triceps
Tuesday: Ultimate Back & Biceps
Wednesday: Rest Day or Steady State Cardio
Thursday: Ultimate Shoulders
Friday: Ultimate Legs & Glutes
Saturday: Ultimate Arms
Sunday: Rest, play, and meal prep
Biceps & Triceps Workout for Big Arms
Superset 1
A1: Dumbbell triceps press 3-4 sets, 10 reps (no rest)
A2: Seated hammer curl 3-4 sets, 10 reps (rest 90 sec.)
Superset 2
B1: Dumbbell skull-crusher 3-4 sets, 10 reps (no rest)
B2: Supinated curl 3-4 sets, 10 reps (rest 90 sec.)
Superset 3
C1:Dumbbell Overhead Extensions 3-4 sets, 10 reps (no rest)
C2: Concentration Curls (3-4 sets, 10 reps (rest 90 sec.)
All you will need for this workout is some dumbbells, so you can do it almost any gym or even at home.
Before you get started, you may want to consider taking a quality pre-workout! Our go-to is to slam some Sculpt Nation PRE about 15-20 minutes before training. The ingredients in this one-of-a-kind pre are engineered with the best workouts in mind–that means long-lasting energy with zero crash, a crazy pump, and increased endurance so you can grind out more reps!
Bigger Arms Workout Exercises
Dumbbell Tricep Press Superset with Seated Hammer Curls
Starting laying back on a bench, hold the dumbbells with your arms straight up and palms facing together. From there, bring the dumbbells down until your elbows are at 90 degrees. Make sure you are squeezing your elbows inside to protect your elbows target your triceps more. Do 10 reps.
Then sit up and do seated hammer curls. This means you’ll keep your palms facing in as you curl the weight up. You may do these alternating or both arms at the same time. Focus on the squeeze of the biceps rather than just lifting the weights up. Do 10 reps each arm.
Dumbbell Skull-crushers Superset with Supinated Curls
First, lay back on the bench with the dumbbells out above your head. From there, keep your elbows elevated while you bend them and lower the weight behind your head. Then, using your triceps, extend your arm back up and squeeze at the top. Repeat for 10 reps.
After that, you will go straight into supinated curls sitting on the bench, just like the seated hammer curls. But instead of having your wrists facing in, turn them forward. From there, continue to keep your wrists turned forward as you curl up. Do this for 10 reps on each arm.
Dumbbell Overhead Extensions Superset with Concentration Curls
Start by grabbing just one dumbbell. This dumbbell is going to probably be heavier than the rest because you are going to use both arms with it. From there, raise the dumbbell above your head, then lower it back behind your head while keeping your elbows elevated. Do this for 10 reps.
After that, remain seated on the bench. Grab a dumbbell with one hand and lean over your legs. Placing the back of your upper arm against the inside of your thigh, hang your arm with the dumbbell down between your legs. From here, = use your leg as a “wall” and curl the weight up. Squeeze the weight to the top and return back in a controlled manner. Repeat for 10 reps on each side.
Don’t forget proper post-workout nutrition!
What you eat after a tough workout is crucial, no matter your goal. But this is especially important if you are looking to grow! Your body needs specific nutrients to recover after working out. If not, you could experience muscle loss, fat gain, sore joints, and loss of strength.
POST WORKOUT by Sculpt Nation takes out all the guesswork. It is jam-packed with amino acids and the other essential nutrients your body needs for rapid recovery to keep your body primed to build muscle, burn fat, and get stronger after every single workout.
But you can’t only rely on supplements. If you want to grow, you have to have a nutrition plan that matches your goals!
To figure out your own unique calorie and macro needs – check out the calorie and macronutrient calculator in our V Shred App. Download it for your Apple or Android device to ensure you are eating enough to reach your muscle-building goals!
The goal is to eat enough to support your gains without gaining excess body fat. This can be tricky. To help take out all the guesswork, consider hiring a V Shred custom coach. Our team of certified nutrition and fitness coaches can create a personalized muscle-building meal plan to fit your budget that will help you reach your goals even faster!
If you are looking to add muscle mass you can also check out our BIG ARMS or CLEAN BULK programs. They are ready to download workouts that are designed to help you pack on muscle in no time.
If you enjoyed this workout make sure and send it to a friend and let us know in the comments what you want to see next!
2 Comments
John Emsermann
I have been looking where I could possibly post my comment.. I am going to do it here...Generally people are very sceptical of anything they have to pay for especially if they feel they can have it free from Playstore. Well your Vshred programs are definitely the exception to the rule.. have been using Vshred fat Loss program for 12month and I am very happy with it all.. A structured program is the most important part of any workout.. It keeps you interested.. I have lost 16kg in these twelve month and during that Time I have recommended the program to few other friends. The support is also great as my questions were answered within reasonable time all the time.. Well done Vshred and I am now looking to join the Vshred University program.. However that will have to wait until my sprained shoulder is Ok again.. ( my own fault for totally overdoing it)