Cory Gregory’s 4 Intense Arm Bursting Workouts

Cory Gregory
Written By: Cory Gregory
September 26th, 2014
Updated: January 22nd, 2018
116.6K Reads
MusclePharm pres Cory Gregory presents 4 arm-destroying workouts that deliver insane results. Hit the gym and crush your biceps & triceps with these highly effective programs.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout60-75 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Other
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

In terms of yes and no questions, this is usually one of the easiest to answer: Do you want bigger arms?

Of course you do. Odds are if you have a pulse and don’t mind flexing your tricep or bicep every time you walk by a mirror then you want bigger arms.

I’ve done a little bit of everything to get my arms to grow. Most of this training involved thinking outside of the box. Blasting away at your biceps and triceps with the same exercises and rep schemes only gets you so far. But when you decide to switch up your arm training there has to be a method to the madness.

I’ve definitely got the arm workout madness covered. I make sure to add in a lot of different intensity techniques, approaches, rep ranges and much more when my arms needed a jumpstart.

To help you on your own journey to massive arms, I attached four of my favorite arm workouts. They were initially created and shared on the MusclePharm social media channels.

Each is unique and has its own special method that is sure to get your arms growing again.

Let’s dive into why I like each of them so you can start plugging them into your workouts.

28 Method Movement (Arm Assault and 28 Method Arms):

The 28-Method is a big part of a couple of my workouts. I use it because I believe wholeheartedly that it can create big improvements in your arm size.

In fact, I have an entire workout dedicated to the 28 Method. It is one of the most beneficial arm workouts I’ve ever done.

If you don’t know, a 28-Method movement is a no rest exercise. It targets and isolates an entire muscle group. It’s similar to “21 Curls” which have been popular for years. I simply decided to up the intensity. To do the 28-Method you do:

  • 7 normal reps
  • 7 slow reps (slow up and down)
  • 7 half reps at the top
  • 7 half reps at the bottom

The slower reps really take this method to a whole new level. Applying it to a full workout just unleashes pure chaos upon your arms. Be warned – the weight you use will have to be greatly reduced to get through the workout, but the end result – bigger arms – is what we’re after and this will do the trick.

The Arm Assault workout is also a great mix of low-rep mass movements and high-rep exercises to keep your arms guessing, polishing them off with the 28-Method.

Arm Assault Workout
Biceps & Triceps
Exercise Sets Reps
Heavy Quad Set 5  
Straight Bar Curls   8
Skullcrushers   8
Standing Alternating Dumbbell Curls   8
Heavy Straight Bar Push Downs   12
Volume Quad Set 5  
Straight Bar Preacher Curl   20
Bench Dips   20
Reverse Curls   20
Straight Bar Push Downs   20
Unique Exercise Finishers 5  
Bodyweight Tricep Rope Press   15
Alternating Incline Curls With A Twist (6 reps, twist for 5 seconds, then 2 more reps)   6+2
Rep-Hold Tricep Rope Pushdowns   8
28-Method Barbell Curls   See above

Bodyweight Skull Crushers (Arms on BLAST):

Arms on Blast is another top-notch arm workout. It mixes high and low reps to achieve an insane pump. It also features one of all all-time favorite tricep movements – the bodyweight skullcrusher.

This movement isolates and targets your triceps from a unique angle, only achievable using your own bodyweight. You can execute this workout anywhere. Simply place your hands comfortably above your head and lower your body while transferring your weight to your hands. At the bottom, use your triceps to power your body back up to the starting position.

Note that anytime you can master your own bodyweight, the gains will come. I always felt the bodyweight skullcrusher is an underutilized movement. After doing them I’m certain you’ll agree.

Arms On Blast
Biceps & Triceps
Exercise Sets Reps
Superset: 6  
Straight Bar Curls   8
Straight Bar Pushdowns   25
Superset: 5  
Bodyweight Skullcrushers   8
Preacher Curls   24
Superset: 4  
Two Arm Incline Dumbbell Curls   20
Dumbbell Rollback Skulls On The Floor   6-8
Superset: 3  
Bench Dips   20
Reverse Curls   10

Incline Dumbbell Curls with a Twist (Certified Guns 2)

Certified Guns 2 is the arm buffet of these workouts. It includes a little of everything. I throw the arm kitchen sink at you here, using bodyweight skullcrushers, tri-sets, bands and a number of other things to blow up your arms at a dizzying rate. I also include another bicep move I came up with – incline dumbbell curls with a twist.

After finishing six reps on both arms, let the dumbbells hang for about three seconds, then twist counter-clockwise in a continuous motion, doing this for about 6-8 seconds. Add in two more reps to finish it off and enjoy the blood that is flooding your biceps.

Certified Guns 2 Workout
Biceps & Triceps
Exercise Sets Reps
Triset: 5  
Straight Bar Curls   5-8
Incline Dumbbell Curls (with 5 second twist after 6 reps)   6+2
Cable Curls   20
Triset: 5  
Straight Bar Pushdowns   20 + 20 1/4 reps
Bodyweight Skulls   5-10
Band Pushdowns   30
Triset: 5  
Skullcrushers   20
Wide Grip EZ Bar Curls (Slow motion curls)   8
Wrist Curls   20
Core: 4  
Back Extensions   40
Knee-Ups   15-20

This unique twist added some serious size to my biceps, and paired with this gargantuan of a workout simply makes it that much better.

German Volume Arms

German Volume Training (GVT) is one of the more intense methods out there, as you’re doing 10 sets of 10 on a particular movement.

But I couldn’t just settle for this brutal method. If you notice, I added a little “German Volume Arms with a Twist” to totally annihilate your biceps and triceps.

After a pair of 10-set supersets, we finish with something brutal – a set of 10 for your biceps and another for your triceps. But here’s the kicker – you only get 10 seconds of rest between sets. The pump is unreal and it’s a great way to finish off your workout. It’s no breeze to get through, but if you do, you just knocked out 100 reps in about three minutes. Your arms will definitely thank you for that in the long run.

As you’ll see, there’s nothing easy about any of these arm workouts. But I’ve been in the trenches with them and they work. If your arm training is in a rut, plug in one of these and see your arms respond. I’m pretty sure you won’t have a problem with that.

German Volume Training Workout
Biceps & Triceps
Exercise Sets Reps
Superset: 10  
Barbell Curls   10
Skullcrushers   10
Superset: 10  
Preacher Curls   10
Straight Bar Pushdowns   10
GVT With A Twist - 10 Seconds In Between Sets
Rope Cable Pushdowns 10 10
Alternating Dumbbell Curls 10 10
Posted on: Thu, 08/27/2015 - 10:56

The Certified Guns 2 Workout gives "20 + 20 1/4 reps" for the Straight Bar Pushdowns. What does it mean? Do 20 reps first, pause and then do 20 1/4 more?

Posted on: Tue, 09/30/2014 - 10:40

Hi how do you perform the bodyweight tricep rope press

Posted on: Sun, 09/28/2014 - 21:23

Stupid question... but for each workout, do you do all the sets top to bottom? For instance the German Volume training calls for 40 sets? Or do I just pick one superset?