He might only be 20 years old (yes really), but Abou Konate has already won bodybuilding competitions all over the world. He's competed in competitions, including the Amateur Olympia, trying to get his IFBB pro card and achieve his dream of becoming a professional bodybuilder.
If you follow him on Instagram, it's not hard to see why he's been so successful so far. He's managed to build an impressive wide-shoulder physique and added some serious size to it too. But the hard work doesn’t stop there for Abou.
To ensure he keeps on top of his winning physique, Abou trains six times a week. Here's his ultimate arm workout for gaining serious size in the biceps and triceps.
Cable Tricep Extensions
While this will hit every muscle in the triceps, the overhead position will be ideal for hitting the long head of the muscle.
How to:
- Grab a bench and set it up next to the cable machine and place the pins at the bottom of the pulley with the straight bar attachment.
- Pull the bar up to the bench height and sit on it.
- Push up through the elbows until you reach full extension.
- Pause for a second and squeeze your triceps.
- Lower the weight back down making sure you keep your elbows tucked in.
Sets and reps – 4 sets of 10 reps
EZ Bar Curl
The EZ bar is a gift when it comes to arm training. It allows for a more natural wrist and elbow position which is beneficial when it comes to preventing injury.
How to:
- Using the middle grip, grip the bar so your hands are in a supinated position.
- Keeping your elbows by your side, bring the bar towards your chest.
- Pause for a second and squeeze the bicep.
- Lower the weight in a controlled manner otherwise you can cause injuries.
Sets and reps - 4 sets of 10 reps
Preacher Curl
Usually, these are done on a machine, however, if you don’t have one in your gym look for a bench and use dumbbells or use the preacher bench and an EZ bar.
How to:
- Select a weight on the machine and adjust the seat so your triceps lie flat on the pad.
- Grip the handles and pull up towards your chest, trying to keep your elbows on the pad.
- Pause at the top and squeeze the bicep.
- Lower the weight in a controlled manner to prevent any injuries.
Sets and reps – 4 sets of 10 reps
Hammer Curls
Hammer curls are the best way to hit the long head of the bicep due to the position of the grip.
How to:
- Grab a pair of dumbbells and let them hang at arm’s length next to your sides with your palms facing your thighs.
- Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.
- Pause, then slowly lower the weight back to the starting position.
- Each time you return to the starting position, completely straighten your arms.
Sets and reps – 4 sets of 10 reps
Seated Curls
Just like the hammer curl was good for hitting the longer head bicep these are great for the shorter head. The seated position is also really good at preventing any swinging.
How to:
- Grab a pair of dumbbells and let them hang by your side on the bench.
- Turn your arms so your palms are facing you.
- Bending at the elbow bring the weight towards your shoulders keeping your palms towards your body.
- Pause for a second and squeeze the bicep.
- Lower the weight in a controlled manner to prevent any injuries.
Sets and reps – 4 sets of 10 reps
Tricep Pushdown
This last exercise is perfect for finishing off the triceps because it works every single head of the triceps.
How to:
- Face the cable machine with either the rope or straight bar attachment.
- With an overhand grip pull the cable out slightly till your arms at a 90-degree angle
- Push down keeping your elbows close to your body till you can lock your arms out.
- Contract the triceps and slowly return to the starting position.
Sets and reps – 4 sets of 10 reps
Take-Home Message
If you're looking to add some serious size to your arms, then you're going to have to get your training and nutrition on point. It sounds simple (just ask Abou), but it's going to take hard work and determination for you to see real results.
Remember, the muscles in your arms can tolerate an awful lot of volume, so this workout should push you to your limits. There are even extra things you can add in to really make it brutal, like adding doing half reps on the preacher machine or doing isometric holds on the seated curls to really get the blood pumping.
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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
Isaac has a passion for all things fitness, he's always been interested in football, playing at a high youth level, and has also enjoyed 4 years of competitive kickboxing. Over recent years Isaac has dedicated himself to continually improving in the gym, enjoying both functional fitness and bodybuilding styles of workouts.
He strongly believes that you should always have balance and likes to spend his time at the weekends socialising with his friends.
