Simeon Panda has the kind of arms most people envy, so if the entrepreneur, fitness professional, and social media star decides to reach out and share his method for adding more muscle via Instagram, it would be foolish not to take that into account.
“Train the arms with me,” Panda challenged, sharing a simple arm pumping plan with his 7.8 million followers. With just six moves you can get started building your biceps, triceps and forearms.
Simeon Panda’s sleeve shredding arm workout
- Concentration curls – 4 sets, 6-10 reps
- Bodyweight dips – 4 sets, 10 reps
- Hammer curls – 4 sets, 8-10 reps
- Cable triceps pushdowns – 4 sets, 8-10 reps
The finisher:
·Cable Arm Reverse Grip Pushdown and Cable Bicep Curl (superset) – 3 sets, 8-10 reps
Training distribution
For the first four exercises you work with 4 sets of 6 to 10 repetitions. This may be a departure from your usual 3 sets of 10 to 12 reps, but the goal of exhausting the muscles remains the same. In fact, changing your rep schedule from time to time is a great way to keep the body guessing, so give this a try. Remember to aim for failure around 10 reps.
Panda starts by positioning himself on a bench for concentration curls, a move that activates the biceps in the front of the arm along with the brachialis that sits behind the biceps, and it will also recruit the forearms. For proper form, keep the back of your upper arm on your inner thigh.
Next up are the bodyweight dips, another compound exercise that works the triceps, as well as the shoulders, chest and back while stabilizing yourself. Remember to contract your core and glutes to stay balanced, and keep the arms and elbows close to your body.
For his third arm blaster, Panda got pumped with some heavy Hammer curls, hitting his biceps and forearms for extra thickness. To perform this one for yourself, squeeze the biceps as you curl to encourage further muscle activation, and hold the dumbbell at the top of the curl for one or two seconds for extra time under tension.
Fourth, the fitness influencer hooked himself up with cable triceps pushdowns to punish his triceps and target the anconeus, the small muscle on the outside of the elbow. Remember not to lean too far forward and keep pushing/pulling until your elbows are fully extended.
For the finisher, Panda performs an all-out arm offensive, combining single-arm cable pushdowns and bicep curls for a sleeve-splitting superset. The difference between these two movements starts with the grip. The reverse pushdowns use a supination (palms up) grip and work the triceps, while the cable curls use a pronation (palms down) grip and strengthen the biceps.
With just six of these efficient moves, you’ll be the best of them all.
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