If you want arms that look like they were carved out of stone, you can’t just go through the motions—you have to go all in. This is the ultimate arm workout, built for warriors who refuse to settle for average. It’s raw, it’s brutal, and it’s guaranteed to push your arms past their limits. No half-reps, no excuses—just pure, unrelenting intensity. Read this guide on how to feed muscle growth with essential supplements.
1. One-Arm Cable Curls – 100 Rep Burnout (3 Sets Per Arm)
This is where the carnage begins. Load up the cable machine with as much weight as you can handle for 100 reps per arm. Yes, you read that right—100 reps. The goal here isn’t just to lift; it’s to flood your biceps with so much blood they feel like they’re going to burst. Three sets of this and your arms will be screaming, but that’s exactly what we want.
2. Skull Crushers Superset with Incline Dumbbell Curls (3 Sets x 10 Reps Each)
Time to shift gears and annihilate both triceps and biceps in one go. Grab an EZ bar or straight bar and crush those skull crushers with precision—full range of motion, elbows locked in, every rep exploding with power. Immediately after, hit incline dumbbell curls, stretching and contracting every fiber of the biceps. No breaks. No mercy.
3. Overhead Triceps Extensions Superset with Hammer Curls (3 Sets x 4 Reps Each)
This is heavy-duty work. The rep range drops to just 4 per set, meaning we’re going all-out with the heaviest weight possible. Overhead extensions will blast the long head of the triceps, giving them that thick, full look, while hammer curls will force your brachialis to explode in size. This superset is a battle—fight through it.
4. Cable Pushdowns Superset with Cable Curls (3 Sets x 10 Reps Each)
By now, your arms are begging for mercy, but you’re not done. Hit cable pushdowns hard, locking out at the bottom to carve out every detail in your triceps. Then, immediately switch to cable curls—full stretch, full contraction, no shortcuts. Push through the pain. This is where champions are built.
5. Preacher Curls Superset with Tricep Machine Pressdowns – Drop Set Madness
This is the grand finale—the ultimate burnout. Every set is a drop set, stripping weight after every failure point, pushing past limits you didn’t even know existed. If you’re training solo, dig deep and grind it out. But if you have a training partner like I do, this is where things get absolutely insane. Push each other, scream, go to war with the weights—this is where the real gains happen.
Final Words
This isn’t just a workout. It’s a test. A trial by fire. You either walk away with arms that demand respect, or you get crushed under the weight of your own excuses. If you’re not leaving the gym with your arms completely destroyed, you didn’t go hard enough. Step up, lock in, and train like a beast.