A big chest and big arms are like a badge of honor among bodybuilders and weightlifters. The best workouts for bigger arms and chest won't have you spending hours in the gym. They should be focused, short and intense. Blast the muscles then get out of the gym for much needed rest and nutrition to fuel muscle growth.
Chest Workouts
Perform five sets of the flat barbell bench press or flat dumbbell bench press. Your first two sets should be warm-up sets. The initial set is a light set of 12 to 15 repetitions and the second, a moderately heavy set of 10 to 12 reps. Follow this with three heavy sets of six to 10 reps. Next, hit your upper chest with three heavy sets of incline dumbbell presses or incline Smith machine presses. Do eight to 10 reps. Finish off with an isolation exercise of three sets of flat bench flies or butterflies for 10 to 12 repetitions.
Triceps Workouts
Do three sets of bar-dips. Keep your body upright to target your triceps. Do as many repetitions as you can. Once you can do three sets of 15 repetitions use a weighted vest or attach a plate or dumbbell to your lifting belt for added resistance. Then perform three heavy sets of eight to 10 repetitions of the close-grip bench press. Alternatively, do three sets of lying triceps extensions or skull crushers. Finish with three sets of triceps pushdowns.
Biceps Workout
Perform a light warm-up set of 12 to 15 reps of standing barbell curls -- then do three heavy sets of eight to 10 repetitions. Alternatively, do sitting dumbbell curls. Finish your bicep workout with three heavy sets of eight to 12 reps of preacher curls. For an alternate biceps workout, do three sets of underarm grip pullups. Pull yourself up to a slow count of five and lower yourself to a count of three. Follow this with three heavy sets of standing alternate dumbbell curls.
Forearms
Do three sets of eight to 12 repetitions of standing reverse barbell curls. Use an overarm grip on an EZ curl bar and keep your elbows tight to your side. To target your inner forearms, perform wrist curls. Grasp a barbell in an underarm grip, sit on the edge of a bench and rest your forearms on your thighs. Extend both hands over the top of your knees. Drop your wrists and loosen your grip on the barbell until it is balanced on your curled fingers. Tighten your grip, roll your wrists up and squeeze your forearm muscles. Use a light weight for three sets of 15 to 20 repetitions
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