GUNS OF THE OLYMPIA! - BLAST BI'S AND TRI'S LIKE THE VERY BEST
Muscular Development|December 2020
Arms have always held a special level of esteem for bodybuilders, and some of the very best arms ever built have belonged to the elite few who were crowned Mr. Olympia: Larry Scott, Sergio Oliva, Arnold, and Ronnie. Though Mr. Olympia is meant to represent the most balanced and complete physique on the planet, you simply won't have a prayer of winning without a pair of massive, ripped arms with killer shape. Today's crop of Olympians is a bunch of genuine gunslingers, not only in the Open division, but also in 212 and Classic Physique. We have compiled the routines and top tips from the top contenders heading to Las Vegas for the 2020 Olympia. Get inspired, learn a thing or two, and of course, get some ideas you can carry to the gym to get your own bi's and tri's blowing up!
RON HARRIS

BRANDON CURRY

Arm Workout

Incline Curls 3-4 x 12-20

Drag Curls 3-4 x 12-20

Preacher Curl Machine 3 x 12-20

Smith Machine Close Grip Bench Press 3-4 sets x 12-20

Machine Dips 3-4 x 12-20

Preacher Curl Machine 3-4 x 12-20

Other Exercises Brandon Likes and Why:

Barbell drag curls: “There is no way you can swing or heave the bar and take tension off the biceps. By dragging the bar up your torso to the bottom of your chest, the tension stays on your biceps 100%.”

Incline dumbbell curls “A lot of guys don’t get a full range of motion on curls because they fail to lower the weight into a full stretch for the biceps. This exercise starts off in the stretch position.”

Triceps extension: “I don’t do these the standard way, flat on a bench with my head and body supported. I prefer having my head and shoulders off the bench, as in a pullover, so I get a much deeper stretch for the triceps and thus a more complete range of motion.”

Dip machine: “As you get a lot bigger, dips on bars can put a lot of stress on areas like your shoulder joints. The machine allows me to position myself in such a way that the stress goes entirely to my triceps where I want it.”

PHIL HEATH

BICEPS

Alternate dumbbell curl (5 + 5)* 3 x 10

Dumbbell concentration curl 3 x 10

Spider curl 3 x 10 EZ- bar curl 3 x 10

*He will do 5 reps with his left-arm, 5 reps with his right, and repeat for a total of 10 reps each arm

TRICEPS

Rope pushdown 3 x 12-15

Two-arm dumbbell extension on incline bench 3 x 12-15

One-arm cable pushdown 3 x 12

Dip machine 3 x 12-15

Sevens

For most body parts, including arms, Phil has used ‘Sevens’ to finish off the workout with an insane pump. Sevens are part of his coach Hany Rambod’s FST-7 training system, and they involve doing 7 sets of an exercise with only 30 seconds rest between, using the same weight. On the first 2-4 sets, the reps aren’t difficult to complete. By sets 6 and 7, you are struggling to get the reps and the sheer amount of blood and lactic acid built up progressively and packed into the target muscle makes it seem ready to burst. For biceps, Phil used to do these on the Hammer Strength preacher curl machine, for triceps he preferred skull crushers.

BIG RAMY

Latest Workout in Egypt

Barbell curls 3 x 15, 12, 10

Skull crushers (straight bar) 2 x 10, 15

EZ-bar curls (close grip) 3 x 10, 12, 8

Triceps pushdowns 3 x 10 slow, 10 fast = 20

Alternate dumbbell curls 2 x 15 (5 for left, 5 for right, 3 for left, 3 for right, 3 for left, 3 for right, then alternate for 4 final reps each arm)

Rope pushdown triple drops 3 x 7, 7, and 7 reps plus 3 forced reps Hammer curls 2 x 16 (8 reps up to deltoid, then 8 across body) (8 reps up to delt, then 8 reps across body – does all 16 reps for one arm, then all 16 for the other)

Workout at Oxygen Gym Kuwait

Preacher Machine Curl 4 x 10–15

Rope Pushdown 4 x 10–15

EZ-bar Curl 3 x 10–15

Seated Cable Triceps

Extension 3 x 10–15 Incline

EZ-bar Curl 3 x 10–15 Lying Triceps

Extension 3 x 10–15 One-arm

Machine Curl 3 x 10–15

Underhand Pushdown 3 x 10–15

Alternating Bi’s and Tri’s

Ramy doesn’t worry about using heavy weights for arms, because he does plenty of heavy pressing for chest and shoulders, and back day involves pulling serious poundage. The goal on arm day is to fill the biceps and triceps with as much blood as possible, which is why Ramy alternates biceps and triceps movements. “I think this is better than working them separately, doing all the exercises for one and then the other,” he says. “You can also get the whole arm pumped and full of blood, not just get a good biceps pump, then lose it as you start working on triceps.”

HADI CHOOPAN

Arm workout

Dumbbell curls 2 x 10 + 10 (10 reps are done with the left arm, then 10 with the right)

EZ-bar curls 2 x 20, 15

Rope curls from high pulley 2 x 10 (elbows at shoulder level, upper arms parallel to floor)

Alternate dumbbell hammer curls 2 x 10 (curls across body toward opposite shoulder)

Rope pushdown 2 x 10

One-arm reverse pushdown 2 x 10

One-arm overhead dumbbell extension 3 x 10 each arm (with pause in stretch position at start of each rep)

Overhead rope extension (Ropes are spread apart for first 4-5 reps, held together for remainder)

Close-grip pushups 2 x failure

Pullover/skull crushers (Done with arms lowered behind head, elbows lowered, third and final set goes into a close-grip press)

Two Different Workouts per Week

Hadi likes to perform 2 different types of workouts each week for all body parts. The first is strength training, with heavier weights, lower reps, and 2-3 minutes rest between sets. On the other day, it’s all about hypertrophy. The reps and volume are both higher, and rest periods are limited to 3060 seconds. “This faster pace also gets my heart rate up and burns more body fat,” he says.

DEXTER JACKSON

Dexter’s Typical Arm Workout Pre-Charles Glass

BICEPS

Preacher curl 4 x 8-10

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