Monster Arm Workout for Mass

Monster Arm Workout for Mass Not seeing enough progress in your personal arms race? Natural Mr. Olympia John Hansen offers an October arms workout for developing absolutely huge guns. Not by Halloween, of course. But stick with this program for a couple of months, and you're bound to make noticeable gains. TIP: Rearrange the order of exercises periodically and don't be afraid to slap on more plates and/or add additional reps to your sets.


Standing Alternate Dumbbell Curls
(drop set on last 2 sets)
Set 1 - 10 reps
Set 2 - 8 reps, 8 reps, 8 reps
Set 3 - 8 reps, 8 reps, 8 reps

Do one warm-up set for 10 reps. On the second and third set, you'll do a triple drop set. Here's how it works. After the first 8 reps put that dumbbell down and pick up one that's 10 pounds lighter. Perform the next 8 reps and put that dumbbell down. Do the last 8 reps using a dumbbell that's 10 pounds lighter. Repeat for set number 3.

Barbell Curls (21s)
3 sets of 7, 7, 7 reps

Next up is barbell curls using the 21s technique. You'll start with 7 half-reps (from the bottom to half way up) followed by 7 more half-reps (from the half way point to the top) followed by 7 full reps. Perform the 21s technique for 3 sets.

Dumbbell Concentration Curls
(5 second negative on each rep)

Finish off biceps with dumbbell concentration curls. This exercise is performed while seated on a bench with your elbow against the side of your thigh. Curl the weight up slowly and do a 5-second negative on the way down.


Triceps Pushdowns - 1 1/2 reps
3 sets of 1 1/2 reps
10 reps on the first set
8 reps on the last two sets

The second part of your session starts with triceps pushdowns doing 1 1/2 reps for three sets. After completing a full rep, you'll follow that with a half rep from the bottom of the movement to half way up. Do 10 reps for the first set and increase the weight for the next two sets. Aim for 8 reps for the second 2 sets.

Lying Triceps Extensions
3 sets of 8 reps followed by 2 forced negatives

Pick a weight where you can perform 8 reps. After the initial 8, have a training partner push on the bar for the negative portion of the next 2 reps. Resist the weight for a 4 second count. Then have your partner lift the weight back to the top and resist it again for another 4 second count. Do 2 forced negatives after the initial 8 regular repetitions.

Cable Overhead Extensions
Three sets of 8 reps supersetted with
Bench Dips
Three sets of 10 reps

You'll finish off the triceps with overhead cable extensions. Lean your upper body away from the cable attachment and keep your upper arms parallel to the floor. Pick a moderate weight where you can perform 8 repetitions. Immediately superset this exercise with bench dips where you'll elevate your feet on a chair or some other solid object while gripping the edge of the bench behind you. Do 10 reps for 3 sets supersetted with overhead cable extensions.

Be sure to give your muscles at least 2 days to recover from this challenging workout. Three days might be required due to the intensity of this workout. Remember: Muscles aren't built in the gym. They're rebuilt bigger and stronger during the recovery phase with amino acids from protein.

Natural Mr. Olympia
John Hansen
Leave a Comment
Greg Gabriel
Oct 20, 2011
Yep - I can testify in the court of law that this program works.
Nov 02, 2011
so just to clarify, we cant do any bicep or triceps workouts during the rest period?
Nov 03, 2011
how many sets and reps in concentration curl??thanks!
Nov 05, 2011
Excellent post! Could you post some excercises for massive shoulders?? Thanks
Oct 13, 2012
Useless. Common knowledge put something we can use to advance our workouts
Nick Brucker
Mar 28, 2013
Cool! I have always struggled to build my arms a bit more. They are very defined, but need a little more mass on them before summer. Ill try this out today!
Apr 26, 2013
looks good!definitely gona try this out.
Jun 11, 2013
David is one of the guys in the gym that half way does his workouts and complains when he hasn't gained any thing. This workout looks legit, I will be doing this today! Thank you! And as for David next time your in the gym try this but actually give 110%.
Nov 26, 2013
Started this last week and if done properly works!! Very sore for two days. Protien and rest for sure.