Hunter Labrada’s Proven Workout for Bigger Biceps and Triceps – Muscle & Fitness

While many bodybuilders look for fads and quick fixes, Hunter Labrada continues to utilize a proven arm day that has served him well for more than four years. Luckily, the big Texan took to Instagram to share his sleeve-busting methods so you can try his winning workout for yourself.

Hunter Labrada has been looking seriously impressive lately as the multiple Mr Olympia finalist prepares for a competitive return after shoulder surgery. “Food for thought,” he offered to his more than 390,000 IG followers. “I’ve been running this exact arm day for four years now… my arms haven’t stopped growing.”

Hunter Labrada arm workout: exercises, sets and reps

• Triceps pushdowns with cuffs – 3 sets of 10 to 12 repetitions
• Cable triceps extensions — 2 sets of 10 to 12 reps
• Single Arm Dumbbell Preacher Curl — 2 sets of 10 to 12 reps
• Look away/step forward Cable curls — 2 sets of 10 to 12 reps

How this arm workout builds bigger triceps and biceps

Labrada proves that there is power in simplicity and chooses quality over quantity. He tests his mettle with four arm exercises, consisting of two triceps-targeted moves and two biceps-targeted moves. He starts with cuffed triceps pushdowns (called triceps extensions in his post). Pushdowns target the lateral head and help create the coveted horseshoe shape in the upper arm. Labrada moves on to cable triceps extensions, placing more emphasis on the long head of his triceps. The long head is a large muscle at the back of your arm, and as you build mass, your entire arm will take on a thicker appearance.

For biceps, Labrada performs dumbbell preacher curls with one arm. Preacher curls isolate the biceps brachii, the two-headed muscle that provides the all-important “spike.” By taking a single-arm approach, the bodybuilder can correct any imbalances and ensure that each bicep is taking the same load for symmetry. Labrada rounds out his impressive arm day with cable curls facing away as he steps forward from the cable station. This movement is also called a Bayesian cable curl. Notice how leaning away from the machine allows Labrada to maintain constant tension on his biceps while using the long brachii head to pump that peak even further.

In terms of sets, Labrada stays within the generally accepted sweet spot for hypertrophy, completing two to three work sets of ten to twelve reps. “Bodybuilding 101: choose exercises that suit your body and perform them for a longer period of time,” enthuses Labrada, who is clearly on his way to a comeback.

To follow Hunter Labrada on Instagram, click here.