Try this high-volume arms workout below for maximal growth!

1. BB bicep curls 4 x 8

superset with

EZ-bar bicep curls 4 x 12

2. BB french press 4 x 8

superset with

Body weight french press 4 x 12

3. Chest supported BB spider curls 4 x 8

superset with

EZ-bar preacher curls 4 x 15

4. Tricep straight bar cable press downs 4 x 8

superset with

Underhand straight bar cable pull downs 4 x 15

Key points:

-Focus on perfect reps with a 1 second pause at the peak contraction of every rep

-Take away all momentum and target the muscle that is being worked (either biceps or triceps)

-Leave your ego at the door, drop the weight if you need too and focus on quality over quantity

-Flex the opposing muscle at the bottom of each rep to ensure you are getting a full stretch on the working muscle (e.g. flex your triceps at the bottom of each rep while doing curls)

-45-60 seconds rest between each superset