massive arms

Workout:
What is the most complete workout for huge arms? Be specific. Include exercises, sets, reps, etc. for the wrist, forearm, biceps, and triceps.

Before getting into the actual workout, there are several things that people need to learn in order to get the most out of their arm training.

The Anatomy Of The Arms:

The arms are composed of several muscle groups.

Biceps Brachii - A two-headed muscle that curls the arm and pronates the wrist.

• Long Head
• Short Head

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Biceps Brachii.

Triceps Brachii - A three-headed muscle that straightens the arm and supinates the wrist.

• Long Head
• Lateral Head
• Medial Head

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Triceps Brachii.

Brachialis - A muscle that lies deep to the biceps brachii and acts to flex the forearm.

Brachioradialis - A muscle located in the upper forearm that acts to flex the forearm.

Wrist Extensors - Composed of many muscles that curl the palm down and forward.

• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus
• Flexor Carpi Radialis
• Palmaris Longus
• Flexor Pollicis Longus

Wrist Flexors - composed of many muscles that curl the knuckles back and up.

• Extensor Digitorum
• Extensor Carpi Radialis Longus
• Extensor Carpi Radialis Brevis
• Extensor Carpi Ulnaris
• Extensor Indicis
• Extensor Digiti Minimi
• Extensor Pollicis Longus
• Extensor Pollicis Brevis

Pronator Teres - A muscle located in the forearm that pronates and flexes the forearm.

Anconeus - A small muscle located at the posterior surface of the elbow that stabilizes the elbow joint and assists the triceps in extending the forearm.

For more information on anatomy, visit here.

The Exercises:

Biceps:

Standing Barbell Curl
This is the granddaddy of all biceps exercises. When done correctly, this exercise builds the overall size of the biceps. Other muscles involved include the brachialis, brachioradialis, pronator teres, and wrist flexors.

Variations:

Wide-Grip Standing Barbell Curl
Positioning your hands farther apart isolates the short head of the biceps.

Close-Grip Standing Barbell Curl
Positioning your hands closer together isolates the long head of the biceps.

Dumbbell Bicep Curl
This exercise takes the biceps through its full range of motion and is good for symmetry in each arm. Other muscles worked include the brachialis and brachioradialis.

Variations:

Dumbbell Alternate Bicep Curl
This isolates the biceps and allows you to concentrate on one arm at a time. The brachialis and brachioradialis are also involved.

Seated Dumbbell Curl
Using a seated position helps minimize cheating. This exercise primarily works the biceps, along with the brachialis and brachioradialis.

Incline Dumbbell Curl
This exercise stretches the biceps and provides a long range of motion. The brachialis and brachioradialis are worked to lesser degree.

Lying Supine Dumbbell Curl
This exercise provides a great stretch in the biceps through a long range of motion.

Preacher Curl
This is one of the best exercises for working the biceps and minimizing cheating. This is also good for filling the gap between the lower biceps and the elbow joint. The brachialis is also involved.

Variations:

One Arm Dumbbell Preacher Curl
Using dumbbells is good for symmetry and lets each arm work separately. This exercise also works the brachialis.

Machine Preacher Curl
It's almost impossible to cheat while doing this exercise, which in turn can provide a great pump and good biceps development. This movement also works the brachialis, brachioradialis, and pronator teres.

Concentration Curl
This isolation exercise helps create maximum height in the biceps, and also develops the brachialis.

Hammer Curl
This exercise primarily works the biceps brachioradialis, and to a lesser extent, the brachialis.

Overhead Cable Curl
This exercise is usually performed at the end of an arm workout, and is good for stretching the biceps, and working the brachialis.

Triceps:

Lying Triceps Press
This is the best mass building exercise for the triceps, especially when using heavy weights.

Variations:

Decline EZ Bar Tricep Extension
When performed with correct form, this exercise yields big results for your triceps.

Lying Dumbbell Tricep Extension
This movement is good for symmetry and works all three heads of the triceps equally.

Seated Triceps Press
The long head of the triceps is mostly involved when performing this exercise.

Close-Grip Bench Press This exercise builds mass in all three heads of the triceps.

Triceps Pushdown This exercise isolates all three triceps heads and the anconeus.

Variations:

Tricep Pushdown - Rope Attachment
Using a rope primarily works the lateral head of the triceps, along with the long and medial heads. The anconeus is worked to a lesser extent.

Reverse Grip Tricep Pushdown
The under hand grip works the medial head most intensely, with involvement form the long and lateral heads, and anconeus.

Forearms & Wrists:

Palms-Up Barbell Wrist Curl Over A Bench
This exercise works the wrist flexors.

Palms-Down Wrist Curl Over A Bench
This exercise works the wrist extensors.

Wrist Roller
This exercise works the wrist flexors.

Reverse Barbell Curl
This exercise is excellent for strengthening the wrist, and works the wrist extensors, brachioradialis, brachialis, and stretches the biceps.

Compound Exercises:

Barbell Squat
This movement works the quads, adductors, hamstrings, glutes, spinal erectors, and abs. Fifteen percent of upper body growth comes from this exercise.

Barbell Deadlift
A full body exercise that mainly works the traps, quads, glutes, spinal erectors and lower back.

Bent Over Barbell Row
A full back exercise that involves the lats, teres major, traps, rhomboids, rear delts, biceps, brachialis, and brachioradialis.