PROFESSIONAL BODYBUILDING
CHAMPIONS’ ARM WORKOUTS

It would be foolish to try to deny the importance nearly every bodybuilder places on developing impressive arms. Whichever way you look at it, this is a top priority for the great majority of people involved in weight training. And while many articles are devoted to emphasising the significance of each individual muscle and of maintaining proportion between muscle groups, and so on, nothing can compare with the magic of a pair of huge, muscular arms.
Now, when we’re talking about ‘huge’, whom do we look to? Why, the big champs of the sport, of course! Yes, those massive athletes who take part in all the big shows and fill all the magazines and websites are the most developed on the planet, and they all have truly outstanding arms.
So, here is a run-down on the arm workouts, including both biceps and triceps exercises, of ten of the biggest monsters in bodybuilding today. Enjoy!
Dexter
Jackson

• Parallel dips 4 sets to failure
• Close-grip bench press 4 sets x 10/10/6-8/6-8 reps
• Rope triceps extensions 3 x 8-10
• French press 4 x 8-10/8-10/8-10/6-8

Alternative exercises:
• One-arm overhead extensions; triceps pushdowns
Gustavo
Badell

• Barbell curls 5 x 10-15
• Alternate standing dumbbell curls 5 x 10-15
• Low pulley cable curls 5 x 10-15
• Double high pulley cable curls 5 x 10-15

Alternative exercises:
• Two-handed Scott curls; seated dumbbell curls
Jay
Cutler

• Rope triceps extensions 4 x 8-10 
• Parallel dips 4 x 10-12 
• Barbell triceps extensions 3 x 8-10 
• One-arm overhead extensions 3 x 10-12 

Alternative exercises:
• One-arm reverse-grip extensions; French press
Mark
Dugdale

• French press, super-set with bench dips 2 x 8 + 8 
• One-arm overhead extensions 2 x 6-12 
• Triceps cable extensions 2 x 6-12 

Alternative exercises:
• Machine dips; two-hand overhead extensions
Troy
Alves

• Barbell curl 3 x 10 
• Alternate dumbbell curls 3 x 12 
• Concentration curls 3 x 12 

Alternative exercises:
• Two-handed low cable curls; Scott machine curls
Victor
Martínez

• One-arm cable curls 4 x 10-12 
• Scott barbell curls 4 x 10/10/8/6 
• Alternate dumbbell curls 4 x 10/8/8/6 
• Concentration curls 4 x 10-12 

Alternative exercises:
• One-arm Scott dumbbell curls; standing barbell curls
Lee
Priest

• Close-grip bench press 5 x 8-10 
• Triceps cable extensions 5 x 10-12 
• One-arm dumbbell overhead extensions 5 x 10-12 
• French press 5 x 10-12 

Alternative exercises:
• Parallel dips; two-hand dumbbell overhead extensions
Craig
Titus

• Rope triceps extensions 4 x 9-15 
• Two-hand overhead extensions 4 x 9-15 
• Close-grip bench press 4 x 9-15 
• Triceps cable extensions, angled bar 4 x 9-15 

Alternative exercises:
• One-arm dumbbell overhead extensions; parallel dips
Ronnie
Coleman

• Standing barbell curls 4-5 x 10-12 
• Preacher curls 4-5 x 10-12 
• Concentration curls 4-5 x 10-12 

Alternative exercises:
• Machine curls; cable curls
Markus
Ruhl

• Standing barbell curls, wide grip 3 x 6-8 
• Preacher curls 3 x 6-8 
• Hammer curls 3 x 6-8 

Alternative exercises:
• Standing alternate dumbbell curls; concentration curls