focused arm workout designed to help you develop big bicep peaks and bulging triceps, targeting specific areas of each muscle group for maximum growth.
Popeye Arm Workout for Big Bicep Peaks and Bulging Triceps
1. Warm-Up (5-10 minutes)
- Arm Circles (2 sets of 20 reps forward and backward)
- Band Bicep Curls (2 sets of 20 reps)
- Band Tricep Extensions (2 sets of 20 reps)
- Light Dumbbell Hammer Curls (2 sets of 15 reps)
Main Workout
1. Barbell Curls (Focus on Peak Contraction)
- Sets: 4
- Reps: 8-10
- Rest: 1-2 minutes
- Notes: Use a straight bar or EZ curl bar. Focus on fully contracting your biceps at the top of each rep and controlling the negative portion. This exercise emphasizes the entire bicep, with a focus on building the peak.
2. Superset: Incline Dumbbell Curls + Overhead Tricep Extension
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Incline Dumbbell Curls
- Sets: 4
- Reps: 10-12
- Rest: None (go directly to overhead tricep extension)
- Notes: Set the bench at a 45-degree angle. This exercise stretches the long head of the biceps, which helps create a higher peak.
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Overhead Tricep Extension
- Sets: 4
- Reps: 10-12
- Rest: 1-2 minutes after the superset
- Notes: Use a dumbbell or EZ curl bar. Perform the exercise with both hands to fully engage the long head of the triceps, which contributes to the overall thickness and appearance of the triceps.
3. Concentration Curls (Focus on Bicep Peak)
- Sets: 3
- Reps: 12-15
- Rest: 1-2 minutes
- Notes: Sit down, rest your arm against your inner thigh, and curl a dumbbell with full focus on the contraction at the top. This exercise is great for isolating the biceps and building the peak.
4. Superset: Close-Grip Bench Press + Skull Crushers
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Close-Grip Bench Press
- Sets: 4
- Reps: 8-10
- Rest: None (go directly to skull crushers)
- Notes: Keep your hands about shoulder-width apart. This exercise targets the triceps and allows you to lift heavier, promoting muscle growth.
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Skull Crushers
- Sets: 4
- Reps: 10-12
- Rest: 1-2 minutes after the superset
- Notes: Use an EZ curl bar or dumbbells. Lower the weight slowly and focus on fully extending your arms at the top to engage the triceps completely.
5. Hammer Curls (Emphasize Brachialis for Peak Development)
- Sets: 3
- Reps: 10-12
- Rest: 1-2 minutes
- Notes: Hold the dumbbells with a neutral grip (palms facing each other). Hammer curls target the brachialis, which lies underneath the biceps, pushing them up and contributing to a higher peak.
6. Superset: Tricep Pushdowns (Rope or Straight Bar) + Reverse-Grip Tricep Pushdowns
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Tricep Pushdowns
- Sets: 3
- Reps: 12-15
- Rest: None (go directly to reverse-grip pushdowns)
- Notes: Keep your elbows tucked in and push down, focusing on squeezing your triceps at the bottom. The rope attachment allows for a better range of motion.
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Reverse-Grip Tricep Pushdowns
- Sets: 3
- Reps: 12-15
- Rest: 1-2 minutes after the superset
- Notes: Use a lighter weight for these, and focus on the inner part of the triceps. The reverse grip targets the medial head of the triceps, adding to the overall fullness.
Finisher: 21s for Biceps + Tricep Dips
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21s for Biceps
- Sets: 3
- Reps: 21 (7 reps from the bottom halfway up, 7 reps from the top halfway down, and 7 full reps)
- Rest: 1 minute between sets
- Notes: Use a lighter weight to focus on form and maximize the pump.
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Tricep Dips
- Sets: 3
- Reps: To failure
- Rest: 1 minute between sets
- Notes: Perform on parallel bars or a bench, leaning slightly forward to emphasize the triceps. Add weight if needed for more intensity.
Cooldown (5-10 minutes)
- Bicep Stretch (Hold for 30 seconds per side)
- Tricep Stretch (Hold for 30 seconds per side)
- Forearm Stretch (Hold for 30 seconds per side)
This workout is designed to specifically target the areas of the biceps and triceps that contribute to big peaks and bulging triceps. By combining heavy lifts, isolation exercises, and supersets, you can maximize the growth and definition of your arms.
