How Often Should You Train Arms?

How Often Should You Train Arms?

I WILL GIVE YOU 2 ARMS MASS WORKOUTS

WORKOUT 1

Biceps

 Barbell Curl:4 x 8. The last 3 reps of each set are cheat curls. Use 5-second negatives on every rep. Rest 2-3 minutes between sets.

Incline Dumbbell Curl/Standing Alternating Curl Superset:2 x 10 seated, then as many reps as possible (AMRAP) standing. Use 5-second negatives on every rep. Rest 2-3 minutes between sets.

Triceps

 Rope or Independent Handle Pushdown (warm-up):3-4 x 20.

 Banded Close-Grip Bench in Rack:2 x 6-8. Use a 1-second hold at lockout. Rest 2-3 minutes between sets.

 PJR Pullover:2 x 15-20. Rest 2-3 minutes between sets.

WORKOUT 2

Biceps

Preacher Hammer Curl:2 "muscle rounds" (5 mini-sets of 4 reps + 1 AMRAP). Rest 2-3 minutes between sets.

Concentration Curl with Offset Resistance Grip:2 sets of 8/8/8 drop sets. Rest 2-3 minutes between sets.

Triceps

Rope or Independent Handle Pushdown (warm-up):3-4 x 20.

Dip with Chains:4 x 6-8. Rest 2-3 minutes between sets.

Pullover and Press:4 x 15-20. Rest 60 seconds between sets.