Who doesn’t love a good arm pump? Try this nasty arm workout for the pump of your life.

This workout is the perfect way to finish your week or get a nice pump on the weekend after hard days of training.

It blasts your biceps and triceps with a total of nine exercises. It begins with the close-grip Bench and moves to a tri-set for the biceps followed by the triceps. The workout concludes with a 100-rep finisher that will have your muscles bursting at the seams.

For the grouped exercises in the tri-sets (i.e., 2A, 2B, 2C), perform them back-to-back with as little rest as possible between them. Repeat each set five times.

1. Close Grip Bench Press – 1×8,8,8,4,4,4

• Set up on the bench like you would for a normal Bench Press.
• Move your grip in about one thumb length from your regular grip.
• Perform the Bench Press for 3 sets of 8, then, if you can, increase the weight on the last 3 as you drop to sets of four.
• Rest about 90 seconds between sets.

2A. Dumbbell Hammer Curl x12

• Grab two dumbbells, keep your back flat and curl the bells up.
• Keep a neutral grip with your palms facing each other the entire time.
• If you start to arch excessively, split your stance with one foot forward.

2B. Crossbody Curl with Twist x12

• Start with the bells in a neutral grip at your sides, palms facing each other.
• With your right hand, curl the bell toward your opposite shoulder and turn the bell so your palm faces up at the same time.
• Control on the way down and repeat on the other side.

2C. Band Curl x15

• Grab a band and step on it.
• Hold one end of the band with your palms up.
• Curl the band to your chest and control on the way down.
• Squeeze at the top with a slight pause for added difficulty.

3A. Lying Dumbbell Rollbacks x12

• Lie down on your back with two dumbbells next to your head.
• Reach back, grab the bells and point your elbows to the ceiling.
• Extend your arms toward the ceiling until your elbows are locked out.
• As you extend your arms, you will feel your lats pull slightly, and your elbows will pull down slightly toward your hips.
• Control on the way down, rest the bells on the ground and repeat.

3B. Tate Press x12

• Lie on the ground or a bench with two dumbbells pressed all the way to the top with your palms facing away.
• Slowly bend your elbows and bring the bells to your chest, keeping your palms facing away.
• Make sure you don’t go too heavy on the movement.

3C. Stability Ball Tricep Extension x15

• Set a stability ball on the ground and drop into a plank resting your forearms on the ball.
• Place your hands close together and extend up at the elbows until your arms are locked out.
• Control on the way down and repeat.

4. Dumbbell Curl with Twist x100 reps in as few sets as possible

• Start with dumbbells at your sides, palms facing behind you.
• Curl the bells up and rotate them so your palms face you at the top.
• Reverse the motion and control on the way down.

5. Band Pushdown x100 reps in as few sets as possible.

• Hook a band to a pull-up bar and grab the sides of the band.
• Keep your elbows in tight to your sides and press the band down until your arms are fully extended.
• Control on the way up and repeat.

Check the video above to see a demonstration of each exercise. As always, give me a follow on YouTube or Instagram for daily technique videos, exercises, workouts, and more. Chase it!

READ MORE:

• The Fastest Way to Build Bigger Arms
• Why Hammer Curls Build Bigger Arms
• Build Bigger Arms in Two Minutes
• Huge Arms in a Hurry: A 30-Minute Arm Workout