Trying to build bigger, stronger arms? James Grage takes you through a complete arm training routine and shows you everything you need to know: exercise selection, sets, reps, tips and tricks. The following workout will help you get the size and strength you’ve been working towards.

Superset: Dumbbell Preacher Curls & Rope Pushdowns
Recruitment Set – 20 reps
Working Set – 10 reps
Working Set – 10 reps
Burn-out Set – 15 reps

Superset: Bench Dumbbell Curls & Overhead Cable Extensions
Recruitment Set – 20 reps
Working Set – 10 reps
Working Set – 10 reps
Burn-out Set – 15 reps

Superset: Standing Bar Curls & Cable Kickbacks
Recruitment Set – 20 reps
Working Set – 10 reps
Working Set – 10 reps
Burn-out Set – 15 reps

Superset: Reverse Curls & Bench Dips
2 sets of 20 reps

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