Are you ready to blow up those arms? I hope you are pumped about this insane 27 set arm workout and the introduction of the “Insane Workout Series!”

This new workout series is designed to challenge you; taking you outside of your comfort zone and help you bring up any lagging muscle group.

I know you’re probably killing your arms trying to get them to grow, and you might not be seeing the results you hoped for.

The problem is you’re doing the same boring arm workout over and over again and not changing up your routine.

The key to explosive arm growth is to set the stage for an anabolic atmosphere with a compound pulling movement, and then destroy your arms with advanced training techniques and exercises you have never attempted before.

I guarantee that if you start incorporating new exercises and training philosophies with your workouts you will see tremendous growth.

This arm workout is designed to help you gain at least ½ to 1 full inch on your pythons over the next month.

Simply do this workout one time per week and keep track of your results. Each time you step foot in the gym focus on improving your strength and rep totals from the previous workout. Arm gains can be as simple as that!

Time to leave your comfort zone and enter the “Insane Workout Series!”

Epic 27-Set Arm Workout

Are you ready to go beast mode and enter the arena of gains? Let’s crack into the 27-set arm workout.

Exercise #1: Hendley Row

hendley-row-troy-adashun-arm-workout

  • Sets: 3
  • Reps: 4-6

This exercise is actually a hybrid of a deadlift and a barbell row. If you want to get big ass arms you need to increase your “pulling strength” and also increase your anabolic hormones.

This exercise knocks out both of these at the same time! Make sure to watch the full workout video so you can see how to do this exercise properly. We are starting off with this exercise because it is really difficult and it will work your body’s largest and strongest muscle groups setting the state for an “anabolic atmosphere” in your body.

Exercise #2: Cheat Curls

cheat-curls-troy-adashun-arm-workout

  • Sets: 3
  • Reps: 6-8

The cheat curls are the exercise you want to challenge yourself, neglect form “a little” and try to throw up as much weight as you can.

To be honest, I really throw my entire body into this movement and I challenge myself to see how much weight I can do.

If you want to bring up your biceps you need to increase your strength on curls, so keep track of your sets and reps and aim for constant improvement!

Exercise #3: Seated Barbell Curl

seated-barbell-curls-troy-adashun-arm-workout

  • Sets: 3
  • Reps: 6-8

The seated barbell curl is an awesome variation of the seated curl that will thicken the long head of your biceps and also hit your forearms.

I just started doing this exercise a few months ago and its now a staple in my arm workout routine.

Exercise #4: Reverse Preacher Curl Superset With Seated Preacher Curls

reverse-preacher-curls-troy-adashun-arm-workout

  • Sets: 3
  • Reps: 10 Each “Super-set”

Time to pump those veins out of your arms for a high volume superset! Starting off you are going to do a reverse preacher curl with your arms at a dead hang to get the lower portion of your arms a workout.

Then you are going to transition straight into the seated preacher curl for an even bigger arm pump. This is a super set where you want to focus on your form and the pump rather than throwing up a ton of weight.

Exercise #5: Triceps Push-Ups Superset With Dumbbell Triceps Kickback With Twist

triceps-pushups-troy-adashun-arm-workout

  • Sets: 3
  • Reps: Failure/10 Reps

Did you think I forgot about those triceps? Of course not! The triceps push-ups are one of the hardest push up variations and one that you definitely need to try! Check out the video so you can see exactly how to perform these.

After your triceps got a nice “pump” you are going to transition into dumbbell triceps kickbacks. These will obliterate your triceps and sculpt that “horse-shoe” that makes you look like a real man-child!

Exercise #6: Triceps Rope Tri-Set

triceps-rope-triset-troy-adashun-arm-workout

  • Sets: 2
  • Reps: 10 Each/30 Total

Triceps Rope tri-set is pure muscle failure. You are going to be doing 3 different variations of the classic triceps rope extension exercise and focusing on the mind muscle connection with your triceps.

Form is everything on this amazing tri-set, so watch the video and make sure you pick a weight light enough to hit the 8-10 repetition range for each section of the tri-set.

Exercise #7: 6 x 3 (Grip Changes)

6x3-grip-changes-troy-adashun-arm-workout

  • Sets: 2
  • Reps: 6 Reps x 3

This is a variation of the classic 21’s – and will pump up your arms fresh off of triceps demolition. Make sure you switch your grip on the 2nd set of this exercise. I like to start with my hands going from the outside to the inside, and then vice versa.

Exercise #8: Dumbbell Single Arm Twist Superset With Single Arm EZ-Bar Curl

dumbbell-single-arm-twist-troy-adashun-arm-workout

  • Sets: 2
  • Reps: 8-10 Each

This is for sure one of the more “unique” supersets you will ever see and focuses on the rotation of the wrist and isolating each arm.

Rotating your wrist at the end of the bicep curl movement is one of the best ways to sculpt monster biceps and improve your biceps peak.

Start off this movement isolating the biceps with a Single Arm Curl, and then you will superset with the same arm into a Single Arm EZ-Bar Curl.

Switch sides and then hit your 2nd set after about a 90 second rest!

Exercise #9: Drag Curls

drag-curls-troy-adashun-arm-workout

  • Sets: 3
  • Reps: 10-15

Drag curls are a very similar movement as the underhand grip barbell row – except you will be focusing on squeezing your biceps throughout the movement. This is a great exercise to go heavy and challenge yourself as you will be doing it on the “smith machine” which will take away any of the instability you normally feel with the barbell row.

Exercise #10: Dumbbell Overhead Triceps Extension

dumbbell-overhead-triceps-extensions-troy-adashun-arm-workout

  • Sets: 3
  • Reps: 6-8

Time to end things with some heavy triceps overload. This exercise works the largest head of your triceps and will help you lock out those heavy bench press sessions.

Make sure to keep your elbows in as much as possible and squeeze those triceps throughout the movement.

Continuous Overload Progression

That wraps up the epic arm workout! Make sure you try it out and let me know what you think.

This arm workout is designed to give you explosive biceps and triceps gains over the next month leading into beach season.

I want to wrap this up by telling you one more time to keep track of your workouts. Track your weight and repetitions and always focus on improving each time you step foot in the gym.

What muscle group should we feature for the next insane workout series? Let us know in the YouTube video comments!

Troy Adashun

Troy Adashun is a graduate of World Renown Sports Academy IMG in Bradenton, FL where he has trained alongside many top professional athletes.

Troy is currently living in Florida and spends his time writing, working as a fitness model, shooting educational fitness videos, and doing online coaching at MuscleTactics.com.

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