50 Rep Sets for Arms :: I Destroyed Triceps and Biceps

When I finished yesterdays workout, I knew I had done a good job! You know those workouts when you absolutely know you couldn’t have done another compete set – it was one of those days, and for arms no less.

This was my arm workout.

10 minute warm up on an exercise bike. My workouts are usually first thing in the morning right after I drop my daughter to school, so my body is cold. This is not a good time to start putting extreme stress on muscle tissue. I want to break it down, not break it so I need to see a physio!


Exercise #1 – Tricep pushdowns.

  • 2 warm up sets
  • 1 straight set of 12 reps (which was failure)
  • Then 2 sets of 50 reps. Starting with a heavy weight, utilizing 6 drop sets

Exercise #2 – Single dumbbell press over-head.

  • 1 warm up set
  • 2 sets of 12 reps
  • 1 drop set for a total of 20 reps

Exercise #3 – Superset: Kneeling overhead rope extensions with reverse grip push-downs

  • 3 sets x 10/12 reps per exercise

Exercise #4 – Single arm cable extensions

  • Nothing fancy, just 4 sets moving quickly from one arm to the other without resting – BOOM!


Exercise #1 – Cable bicep curls

  • 2 warm up sets
  • 1 set of 12 reps (failure)
  • 2 sets of 50 reps utilizing 6 drop sets (this might have been 7 actually, I can’t remember this morning!)

Exercise #2 – Seated supinated curls

  • 1 warm up set
  • 3 sets x 12 reps
  • These are hammer curl up, supinate wrist and lower back to start.

Exercise #3 – Lying dumbbell curls

  • 3 sets x 12 reps with bench on a low incline

Exercise #4 – Concentration curls

  • I do these standing, bent over holding on to the back of a bench
  • 3 sets x 12 reps

Exercise #5 – Standing single arm cable curls

  • Standing at about 45 degrees to the cable, I start with arm fully extended then bring the handle to almost behind my head to form a great contraction
  • 3 sets x 12 reps

Needless to say, my arms are busted today! Awesome.

About Andy James

Andy's background was in engineering, qualifying as a surveyor at aged twenty. He also had a very early interest in interest in weight training, fitness and nutrition, and started lifting weights at just 16. Now having over thirty five years experience in bodybuilding, resistance training and cardiovascular health, Andy shares his vast knowledge with you on this site hoping that you can take away a minimum of one small idea and put it to use in your own fitness regime and make a huge difference to to it. You can follow him on Twitter, catch up with him on Facebook and also on Google +1. Feel free to leave Andy a comment or question and look up his Facebook page.

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