It’s very rare that you will see training routines designed for all three of the muscle groups of the arms. Sure, you’ve probably seen a million routines which challenge the trainer to jump from the biceps to the triceps and vice versa. These training routines are superb for delivering a fast pump to the upper arms, saving time while achieving muscle stimulation synergy on many levels. However, you will very rarely see a routine like this which includes forearm training.
Let’s face it, forearms are some of the most boring body parts to train. Many bodybuilders neglect them accidentally, as they lack the energy to train correctly following their blitz of back and biceps which usually precede any forearm training. Or, some bodybuilders will intentionally avoid them, under the mistaken impression that small forearms will make their biceps and triceps appear larger by comparison. The truth is that once they get up on a bodybuilding stage next to people that actually train their forearms; they are going to look like rank amateurs who haven’t been in the gym before. To avoid this, you will want to find ways to train the forearms from minute one with the same voracity and attention you give to the biceps and triceps, if you indeed what them to be equally impressive.
Here is a full-arm supersetting routine which will help you to get the most out of your time and energy expended in the gym.
Superset #1
Barbell biceps curls, immediately followed by Close-grip bench presses, immediately followed by Barbell wrist curls.
This could be referred to as the mass-building superset, as the movements utilized are mass building power movements. You’ll want to keep the repetitions low, in the 6 to 10 range for each movement.
Superset #2
Standing alternate dumbbell curls, immediately followed by EZ-curl bar skull crushers, immediately followed by Reverse-wrist curls behind back.
This would be considered more of a moderate-weight, medium to higher repetition format. You’d keep your repetitions in the 10 to 14 range on each movement.
Superset #3
Preacher bar curls with EZ curl bar, immediately followed by Triceps pressdowns, immediately followed by Reverse grip barbell curls (Zottman curls).
If you’re seriously looking for a pump involving high-volume training, then this is the workout for you. All three movements are of the isolation format, delivering the ability to target the often-neglected slower-twitch muscle fibers. Your rep ranges would be 12 to 20, or even higher.
If your forearms are a major weak area, you should probably dedicate adequate time so that they can have their own training session, devoid of distraction. The aforementioned exercises of barbell wrist curls, reverse-grip curls behind the back, and Zottman curls work much better when completed in isolation. Completing a heavy movement then allowing yourself 90 to 120 seconds of rest is quite beneficial, and always preferred. However, there are times when real-life responsibilities do supercede your goals in the gym. If training in this manner is not realistic, then a supersetting option like the one listed above is preferable.