The 💯 Arm Workout (MOST EFFECTIVE!) – ATHLEAN-X™

The one hundred arm workout requires all out effort, but the results are nothing short of amazing if you follow the biceps and triceps exercises and protocols shown here. As always a solid arm workout should consist of exercises for your biceps and triceps but also not forget to hit those other arm muscles like the brachialis and forearm muscles. That said, even that doesn’t make this workout for arms complete. In order to fill up your shirt sleeves with a well rounded workout you need to spend more time focusing on the reps that actually count to help you get bigger arms. That is what we do in this workout.

If you look at most arm workouts people perform, they usually consist of the same arm exercises. The issue isn’t necessarily what you’re doing but how you’re doing them. In order to increase the intensity of the workouts you are doing you have to focus on increasing the intensity of each set you perform. Consider that in a normal set of 12 reps that only the last 2-3 are actually hard enough to provide enough stimulus for muscle growth.

What if you had a way that allowed you to more quickly tap into those harder, more growth producing reps more quickly? You do, by incorporating a rest pause technique into your training. Here, when the set is resumed you are instantly back to recruiting more type II fibers which are more easily able to respond to your hard work in the form of new size. The accumulation of these more difficult, effective reps is what can easily help you to increase the size of your arms while decreasing the length of your workout.

With the arm workout technique shown here and in this series, you’re going to more quickly intensify your training and lead to faster growth in your arms.

The strategy is as follows:

Perform a set of the biceps or triceps exercises shown below to 12 rep failure. Choose a weight that will cause you to fail at or close to the 12 rep mark. Keep in mind, failure is the inability to perform another concentric repetition without sacrificing form to the point where the exercise either becomes unsafe or unrecognizable. This is called the ignition set. At this point, the real work begins. Rest for just 15 seconds as part of a somewhat prolonged rest/pause. As soon as these 15 seconds are up, get back into another set. You will instantly recognize that the reps will be challenging more quickly due to the decreased recovery time allowed.

You are still using the same load however, therefore your arms are still being subjected to the same external load. However many reps you get after each of these rest/pause increments are all deemed to be effective reps. Each bout should be taken to failure. Accumulate 20 effective reps (or in some cases below, 10 reps), even if you’re getting just 1 out at a time until your work on that exercise is complete.

If for some reason you are unable to complete any more reps on your way to 20, end your set and aim to complete all 20 the next time you perform this workout.

Here is how to construct the 100 arm workout with that in mind.

Barbell Curls – Ignition Set into 20 Effective Reps as a Rest/Pause

DB JM Press – Ignition Set into 20 Effective Reps as a Rest/Pause

DB Cross Body Hammer Curls – Ignition Set into 20 Effective Reps as a Rest/Pause

Triceps Pushdowns – Ignition Set into 20 Effective Reps as a Rest/Pause

Weighted Upright Dips – Ignition Set into 10 Effective Reps of Paused Upright Dips as a Rest/Pause

Biceps Chin Ups – Ignition Set into 10 Effective Reps of Negative Chin Hangs as a Rest/Pause

Optional: Hell in a Hundred x 100 reps Banded Biceps Curls with Banded Overhead Triceps Extensions

All totaled, this will amount to 100 effective reps in this intense arm workout with the finisher as an option for those who are truly looking for a workout that will blast their arms and might require new t-shirts.

If you have to adjust your weights down as the fatigue mounts, do so accordingly. You are not necessarily using your 12 rep max on an exercise, you are using a weight that will cause you to fail at the 12 rep mark in that given workout. Fatigue accumulating in the later arm exercises of this workout may cause you to have to drop down a bit to make this happen throughout the workout.

This is just one example of how to apply science to your arm workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at and get started right away on building a ripped, muscular, athletic body.

For more arm workout videos for the biceps and triceps be sure to subscribe to our channel here on youtube at the link above and don’t forget to turn on notifications so you never miss one when it’s published.

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