The 5 Sets of Failure Workout to Build Bigger Arms

If you’ve been on that grind of pounding deadlifts, squats, and bench presses for weeks on end, it’s time for a break. While compound, multi-joint moves are your program’s backbone and driving force, sometimes it’s good to just ease back a bit. This straightforward, six-move workout routine is a great way to reset and recoup.

This arm workout is particularly perfect for one of those weeks that you’re going easy, without exactly going easy. Another option would be to throw this in your schedule if you just want a good old fashioned pump in the arms.

The workout

Complete 5 sets of each exercise to failure. You should try and shoot for about 8-12 reps of each. Rest 20 seconds between sets.

1. Dips
2. Rope Push Downs
3. Rope Curls
4. Lying Rope Curls
5. Dumbbell Preacher Curls
6. Close-Grip Push Ups

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