Pro Bodybuilder Reveals 8 Best Exercises for Massive Arms

Almost every guy who starts lifting as a teen admits the first thing he wants is bigger arms. He dreams of filling out a t-shirt, hitting a huge bench, and yes, probably spends hours each week on bicep curls. And while most eventually branch out to other lifts to show off, there’s no shame in chasing the ultimate arm pump.

No one knows this better than six-time Mr. Olympia Chris Bumstead. He’s not just famous for his narrow waist; his massive arms are also the stuff of legends. In a recent newsletter, he revealed the exact routine he’s currently using to build sleeve-splitting arms, and we couldn’t help but take notice.

So, if you’re ready to bring your biceps game up a notch, here’s the split that could help you build arms like Bumstead.

Related: FST-7 Training: Bodybuilders' Favorite Method for Maximum Pump

Warmup

• Band curls: 1 set of 20 reps
• Overhead triceps extensions with band: 1 set of 12 reps
• Shoulder dislocates: 1 set of 12 reps
• 1–2 light sets of dumbbell curls + pushdowns

Chris Bumsteads Sleeve-Splitting Arms Workout

A1. Incline Dumbbell Curl

How to Do It

1. Adjust the bench to a 60-degree incline and sit against it holding dumbbells with arms extended at your sides, to start. 
2. Without letting your upper arms move forward, curl the weights before lowering them back down.
3. Perform 4 sets of 8 to 10 reps.

A2. Skullcrusher

How to Do It

1. Lie on a bench with a straight barbell or EZ bar on your lap. Place hands shoulder-width apart on the bar with palms facing down and wrists straight.
2. Raise the bar above your collarbone.
3. While keeping your shoulders stable, slowly bend at the elbows, bringing the weight down just past your head.
4. Straighten your elbows, pushing the weight back to the overhead starting position. Be sure to keep your arms perpendicular to your body and only extend your elbows. 
5. Complete 4 sets of 8 to 10 reps.

B1. Dumbbell Preacher Curl

How to Do It

1. Using a regular preacher bench, grab an EZ Curl bar with both hands using an underhand grip (palms facing upwards). 
2. Slowly curl the bar up to the top and bring it a few inches from your chin. 
3. Return the weight back down with a slow and controlled tempo to the starting position, allowing some resistance (negative) on the way back down. 
4. Repeat for 3 sets of 10 to 12 reps.

B2. Rope Pushdowns

How to Do It

1. Fix a rope attachment to the cable machine, to start. 
2. Position the pulley high. 
3. Grab either rope end with a neutral grip so your palms face one another. 
4. Face the machine, and lean in a bit. 
5. Extend your elbows, pushing the rope down and away from your body. 
6. Make sure you don’t move your shoulders—isolate your triceps with this move.
7. Complete 3 sets of 12 to 15 reps.

C1. Hammer Curl 

How to Do It

1. Stand holding a dumbbell in each hand with your palms facing your sides (neutral position).
2. Curl the weights up while keeping your forearms in the neutral (aka hammer) position throughout.
3. Hold the top for a moment and squeeze your biceps and forearm muscles.
4. Lower the weights back down under control to full elbow extension.
5. Perform 3 sets of 12 reps.
   

C2. Close-Grip Bench Press

How to do It

1. To start, grasp the bar with your index fingers on the inside edge of the knurling (the rough part of the bar).
2. Retract your shoulder blades until there's a slight space between your lower back and the bench.
3. Pull the bar off the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides.
4. When the bar touches your body, drive your feet hard into the floor and press the bar back up.
5. On your last set, use half the weight and perform as many reps as possible.
6. Repeat for 3 sets of 8 to 10 reps.

D. EZ-Bar Curl 21s

How to Do It

1. Hold an EZ-curl bar with a shoulder-width grip.
2. Keeping your upper arms against your sides, curl the bar until your biceps are fully contracted.
3. Perform 2 sets (7 bottom-half, 7 top-half, 7 full reps).

E. Overhead Rope Extensions 

How to Do It

1. Turn away from the station and hold the rope behind your head.
2. Explosively extend your elbows overhead.
3. Take three seconds to lower the weight and hold the bottom position for two seconds.
4. Perform 2 sets of 15 to 20 reps.

Related: The Exact Leg Day Workout a Pro Bodybuilder Uses to Build Massive Legs