Biceps:

What are your 3 best go to biceps exercises?

1. Straight Bar Bell Curls
2. One arm cable curls with supination technique
3. Standing two arm cable machine bicep curls

What are your top 3 tips when training your biceps?

1. Vary your intensity.
2. Vary your exercises.
3. Never do the same routine or intensity one work out after the other. Always make the muscle “wonder” what’s next, so it does not get too use to the programme.

In your opinion, which is the most common biceps exercise that people do incorrectly? And how can they fix it?

The straight bar bell curl is often done with too heavy a weight and this compromises form and correct execution.

Do not lever or rock your upper body to accommodate too heavy a weight.

What are some common mistakes people make when training their biceps?

• Repetitions too high.
• Weights too heavy compromising form.
• Same routine day in and day out.

Triceps:

What are your 3 best go to triceps exercises?

1. Dumb bell kick backs
2. Rope pull downs
3. Machine standing tricep push down (bar machine)

What are some common mistakes people make when training triceps?

They do not lock out properly to develop those striations.

What are your top 3 tips when training your triceps?

Pretty much the same as my answer to biceps.

What does a typical arm workout look like for you?

Biceps and triceps on separate days to maximise loading potential and not to over strain the muscle groups on one day.

Biceps couples with back work out days.

• Alternating DB curls 4 x 15 reps
• Barbell curls 4 x 15 reps
• Straight bar cable curls 4 x 20-25 reps

Triceps couples with chest training days.

• DB tricep kick backs 4 x 15
• Overhead tricep extensions DB 12-15
• Tricep straight bar push downs 20-25

Read Dr. Charles’ Full Interview!

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Read Castro’s Full interview here!

biceps routine:

1. 21’s – EZ bar curls

• Wide grip: 7 half reps. 7 half reps. 7 full reps.
• 5 sets light to medium: 10 – 12 reps heavy
• Rest period 45 seconds

2. Single arm Concentrated Curls

• 3 sets medium: 10 – 12 reps heavy
• Rest 45 seconds

3. Seated close grip ez bar curls

• 3 sets medium to heavy: 10 reps
• Rest 45 seconds

4. FST-7 SET! Cable Hammer Curls with Rope (Turnout at the top)

• 7 sets medium to heavy: 10 – 12 reps heavy
• Rest 45 seconds

Download a printable workout log for Castro’s ARM Workout here:

• Editable Word Document: Castro ARMS workout
• Pdf Document: Castro ARMS workout

triceps Routine

1. Tricep Cable Rope Push downs

(Turn out out the bottom to work the outer tricep)

• 2 warm up sets: 12 – 15 reps
• 4 sets heavy: 10 – 12 reps
• Rest 45 seconds

2. Tricep Cable Rope Push downs

(Keep hands together at the bottom)

• 4 sets heavy: 10 – 12 reps
• Rest 45 seconds

3. FST-7 SET! Single arm Cable Pushdowns

• 7 sets light to medium: 10 – 12 reps heavy
• Rest 30 seconds

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Learn from multiple bodybuilding champion, Freddie Klopper, how to build some massive guns by following his training regime for arms below. He gives us a few tips and what we should not do!

Biceps Training Programme:

1. Normal dumbbell curls

I call it running down the rack:

• Set 1: 10 kg | 20 reps
• Set 2: 12 kg | 15 reps
• Set 3: 15 kg | 15 reps
• Set 4: 17 kg | 10 reps
• Set 5: 20 kg | 8 reps
• Set 6: 25 kg | 4-6 reps

Rest only 40 seconds in between sets.

2. Barbell curls SUPERSET with Flat bar cable curls

• Set 1: 30 kg bar | 15 reps SUPERSET with 15 reps of cable curls at 50 kg
• Set 2: 30 kg bar | 15 reps SUPERSET with 12 reps of  cable curls at 55 kg
• Set 3: 30 kg bar | 15 reps SUPERSET with 10 reps of cable curls at 60 kg

3. Front hammer curls SUPERSET with High pulley curls

• Set 1: 15 kg dumbbells | 20 reps SUPERSET with 15 reps high cable curls
• Set 2: 20 kg dumbbells | 15 reps SUPERSET with 15 reps high cable curls
• Set 3: 25 kg dumbbells | 12 reps SUPERSET with 15 reps high cable curls

Triceps Training Programme:

1. Tricep push downs

Rest only 40 seconds in between sets.

• Set 1: 50 kg | 20 reps
• Set 2: 60 kg | 15 reps
• Set 3: 70 kg | 15 reps
• Set 4: 80 kg | 12 reps
• Set 5: 90 kg | 10 reps
• Set 6: 50 kg | 20 reps

2. Scull crushers (with EZ bar)  SUPERSET with Weighted plate dips

• Set 1: 30 kg | 15 reps SUPERSET with 20 kg plate | 15 reps for all 4 sets
• Set 2: 35 kg | 15 reps
• Set 3: 40 kg | 12 reps
• Set 4: 45 kg | 10 reps

3. One arm cable push downs SUPERSET with Close grip push ups till failure

• 4 sets with 30 kg | 15 reps on each set

4. Close grip bench press SUPERSET with Hanging dips

• Set 1: 50 kg 15 reps SUPERSET with each set 10-12 hanging dips
• Set 2: 55 kg 12 reps
• Set 3: 60 kg 10 reps
• Set 4: 65 kg 8 reps

 Training arms takes me about 1 hour and 15 minutes.

Download a printable training log of Freddie Klopper’s Arm Training Guide,  here:

• Editable Word Document: Freddie Klopper’s Arm Training Guide
• Pdf Document: Freddie Klopper’s Arm Training Guide

What do you eat directly after training arms?

Something you can put down and sip through a straw as your arms are so pumped and tired you can’t hold anything, hahaha. TNT protein shake mixed with raw oats and peanut butter.

What are a few of your arm training tips:

• Don’t do arms more than any other muscle group guys, grow in proportion.
• If you want bigger arms concentrate on doing more exercises and reps for triceps as the triceps consist of 3 muscle heads and the bicep only 2. Thus making the triceps overall bigger than the biceps.

Some mistakes guys make when training arms?

• Most people have very poor form as they swing the weights up or with triceps pushing more out of the shoulder than using the triceps.
• Keep your weights ideal for you. Make sure you do not use any momentum and/or another muscle group to assist in the movement.

Contact Freddie:

• Facebook: Freddie Klopper Fanpage

Photography Credit:

• SKJ Photography

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