Welcome to Abel Albonetti’s 30-Day Arms! Your arm workout today is made up of most of the types of curls in the known universe. Starting with a few warm-up sets to prime your muscles.
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One highlight of today’s workout is incline bench biceps curls, one of Abel’s signature moves. This is a great exercise because of the full stretch you get at the bottom of the movement. Set the bench at a 45-degree angle, and set up all your dumbbells nearby so you can quickly swap between dropsets. Also be sure to flex your triceps at the bottom of the rep. This ensures your biceps stretches to its max. Then, control the movement as you come back up.

| Abel Albonetti’s High-Volume Arm Workout for Mass |
1. Standing Barbell Biceps Curl: 4 sets, 10 reps (Double dropset after the final set.)
2. Standing Alternating Biceps Curl: 4 sets, 12 reps (Single dropset after the final set.)
3. EZ-Bar Preacher Curl: 4 sets, 12 reps (Pause at the top of each rep for 2 sec.)
4. Incline Biceps Curl: 4 sets, 12 reps (Double dropset after the final set.)
5. Hammer Curl: 4 sets, 10 reps
6. High Cable Curl: 6 sets, 15 reps

In four weeks, you’ll see a dramatic difference in the size and definition of your arms by using a combination of old-school favorites and cutting-edge mass-building techniques.

Today’s lifters usually don’t clock hours of training time on their arms, instead focusing on compound movements and maybe tacking on a few sets of isolation moves at the end of a workout. While this may be enough to build strength, it just isn’t enough volume to build seriously jacked arms.

30-Day Arms is programmed in the training style Abel himself has used to keep his arms growing for years. The workouts combine classic barbell, dumbbell, and cable exercises with new proven techniques for stoking your muscle-building fire. You’ll do intra-set stretching, tempo reps, and blood-flow restriction. You’ll do straight sets, supersets, and dropsets. You’ll give your arms the attention they need so that in four weeks, you’ll be the one getting attention.

Every workout is unique to keep you and your muscles engaged. Each routine is accompanied by a video in which Abel demonstrates the exercises and breaks down the volume, rest periods, and movements. Watch each video to understand the techniques (especially tricky ones like BFR) and do the workouts correctly for your best results.

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50 COMMENTS

  1. I also do long high -volume workouts , especially for larger bodyparts , but 26 sets for biceps is simply an overkill. That volume is plenty for back , let alone a small muscle like the biceps.

  2. Standing barbell curl : 4 sets x 10 reps (double dropset)
    Standing alternating biceps curl: 4 sets x 12 reps (single dropset)
    EZ-bar preacher curl: 4 sets x 12reps (2 second isometric hold at the top)
    Incline biceps curl: 4 sets x 12 reps

  3. Hmm… 26 sets for one muscle group in one workout, with just about all of the 6 exercises using double drop sets on top of that. Doing this twice per week – that's 52 sets, and its all on top of your other training where your biceps are going to be used a good bit, e.g. when training your back with pulling exercises. Yeeeeeh… I'm not so sure about that. I know this channel loves to put out crazy "workouts" with insane volume and I myself usually like to go for a lot higher volume than the average person but this is a bit silly. By the time you'd get to the end of the 4th exercise your biceps are going to be exhausted and the last 2 exercises will likely be done with such bad form or such small weight that its hardly worth it. The only way this would be a good workout is if you reduce the sets from 4 to 3 per excercise and maybe remove one excercise, or you go lower in weight and don't push yourself to failure every time which is bad OR you spend 3-5 minutes resting between each set to recover which means your workout is going to take several hours….

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