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Super Pump Arm Workout for Mass

The fabled gun run — an entire workout dedicated to crafting the juiciest, most swole arms possible. While some may think that big compound exercises are enough (and for certain goals, they may be), there’s something damn special about the feeling of an all-in arm day.

Not to mention the feeling the day after. 😈

The reality is that a dedicated, pump-chasing arm day can be a valuable boost to your progress, regardless of your experience level. By isolating the musculature of the arms and doubling-down on targeting each head of each muscle, any weak spots are left with nowhere to hide.

And brass tacks: Did we mention how freaking cool it feels and looks to get a goliath pump?

The Game Plan:

Warm-up: Start with a 5-minute cardio warm-up to get your blood flowing and prepare your muscles for the workout. A brisk walk on a treadmill set at a moderate incline is the tried-and-true warm-up of champions.

⌚ Rest 30-45 seconds between sets.

Keeping rest time short is critical for maximizing the pump. Each set will force excess blood into the muscle bellies. It takes time for intramuscular pressure to return to normal, and we’re not chasing normal today.

You’ll get just enough rest to continue safely, but NOT enough for blood flow to return to baseline; this way, set after skin-stretching, growth-forcing set, the pump will get ratcheted up. LFG!

The Lifts:

💪 Barbell Curls: 3 sets of 8-10 reps with a moderate weight.

barbell curls

💪 Standing Dumbbell Hammer Curls: 3 sets of 8-10 reps with a moderate weight.

how to do hammer curls for biceps

💪 Standing Cable Curls: 3 sets of 8-10 reps with a moderate weight.

cable curls for biceps

💪 Incline Dumbbell Curls: 3 sets of 8-10 reps with a moderate weight.

seated incline dumbbell curls

💪 Tricep Dips: 3 sets of 8-10 reps (bodyweight only, no added weight)

dips targeting the triceps

💪 Close-grip Bench Press: 3 sets of 8-10 reps with a moderate weight.

💪 Cable Overhead Tricep Extension: 3 sets of 8-10 reps with a moderate weight.

cable overhead triceps extension

💪 Cable Underhand (Single Arm) Tricep Extension: 3 sets of 8-10 reps on each side with a light/moderate weight.

underhand triceps extension with cable

💪 Lying Tricep Extension (“Skull Crushers”): 3 sets of 8-10 reps with a moderate weight.

how to do a skullcrusher triceps exercise

You can adjust the weight and reps according to your own level of fitness, but make sure to challenge yourself and aim to increase the weights used over time.

It’s important to note that proper form should be maintained throughout the workout, especially when working with weights, to prevent injuries and get the most out of your exercises.

Don’t rush. Keep everything under control during both the lifting/lowering phases of each rep. Avoid “heaving” or using momentum to force up weights that may be too heavy.

Tips to Maximize Results:

*Make sure you’re well-hydrated.

*Get a dose of Untapped in before running this workout.

*A final off-the-wall strategy: If you’re in good health and want max pump at all costs, try occasionally pounding some sugary carbs immediately before training. Personal recommendation: gummy worms or Sour Patch Kids.

Occasional use of fast digesting sugars sends insulin through the roof while you train. Insulin has a dramatic and underappreciated effect on blood flow and vasodilation (literally opening blood vessels wider) as well as on muscle growth and repair.

This comes at a price. Insulin acts as a general “Growth ON switch” for the body. Hitting it makes everything grow a bit more, including body fat. So use sugars sparingly: for fun, for photo shoots, before competition, etc.