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21 year old natural bodybuilder Bobby Rosen shows us how he trains arms in his offseason.  Only 6 months away from his second competition, he blasts his biceps and triceps with a high intensity workout.

What is your strategy when you train arms?

High reps!  I love the pump on arm day, and the best way to get a good one is high reps with good stretch.  I like to do lots of cable work so I can really force the contraction and not use too much swing.  Cables keep my form nice and strict.

A lot of people say arms are your best body part, do you agree?

I used to.  When I first started training I didn’t have a very good mind muscle connection with chest or my back so my arms took over most of the work for those training sessions.  Since I now have that better connection with my muscles, I think my arms are proportional to the rest of my upper body.

Do you prefer to start your arm days with biceps or triceps?

I actually used to alternate every other exercise with biceps and triceps.  I gained some good size doing it that way.  Now I like to train biceps first.  I don’t think they are necessarily lagging behind my triceps, I just think they are fun haha.

What energy supplement do you take to get you through your arm training?

Right now I’m taking Universal Shock Therapy.  It tastes great and since I train arms in the morning, really gives me the energy to get through the workout.

Posing After Arm Training

Arm Routine (Everything 12-20 reps)

• Hammer Strength Preacher Curl 3 sets
• Single Hand Cable Curl 3 sets
• Straight Bar Cable Curl (Wide supersetted with close) 3 sets
• Dumbell Drop Set 1 set
• Tricep Cable Pushdown 3 sets
• 1 Hand Rope Extension 3 sets
• Overhead Cable Extension 3 sets
• Rope Extension Drop Set 1 set

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