The Jeff Nippard Arm Workout | The Ultimate Guide!


Are you interested in how Jeff Nippard trains his arms? Do you want to know Jeff’s secrets to building massive biceps and triceps? Then you’ve come to the right place.

Inside this guide, you’ll learn the secret workouts that Jeff uses to train his arms for size and strength gains.

Jeff Nippard Stats

  • Age: 31 years old
  • Height: 5 feet 5 inches
  • Weight: 160 pounds
  • Title: Pro natural bodybuilder

Jeff Nippard usually trains his arms together with other muscle groups. For example, he often uses a push / pull / legs training split where he trains his triceps together with his chest and shoulders, or his biceps together with his upper back.

However, sometimes Jeff likes to train his arms on their own separate training day and really attack then with a lot of volume and intensity.

Here is one of Jeff Nippard’s favorite high-volume arm workouts. Check it out:

Workout #1

  • Exercise #1: Bench press (competition grip), 3 sets of 3 reps
  • Exercise #2: Preacher ez-bar curl (narrow / supinated grip), 3 sets of 8-12 reps
  • Exercise #3: Machine preacher curl (narrow / supinated grip), 3 sets of 8-12 reps
  • Exercise #4: Ez-bar curl (narrow / supinated grip), 3 sets of 4-6 reps
  • Exercise #5: 60 degree incline DB curl (supinating grip), 1 sets of 8-12 reps
  • Exercise #6: 45 degree incline DB curl (supinating grip), 1 sets of 8-12 reps
  • Exercise #7: 30 degree incline DB curl (supinating grip), 1 sets of 8-12 reps
  • Exercise #8: One-arm cable curl (elbow behind body), 3 sets of 12-15 reps
  • Exercise #9: Cable pushdown (pronated grip), 3 sets of 6-8 reps
  • Exercise #10: Ez-bar skull crusher, 3 sets of 8-12 reps
  • Exercise #11: Rope cable overhead extension (high pulley), 3 sets of 8-12 reps

Here is the training video:

Talk about a high-volume arm workout! Jeff Nippard effectively performs 4 exercises each for his biceps and triceps.

Jeff starts this workout with one of his favorite mass-building exercises for the triceps: the competition bench press. Jeff usually uses this exercise to build his chest. However, the exercise does hit the triceps pretty hard.

After the bench press Jeff performed 4 different exercises for his biceps, including a long mechanical advantage drop set on incline dumbbell curls.

Jeff started his bicep workout with the standing ez-bar curl. Jeff says that he actually feels this exercise better when his biceps have been pre-fatigued a little bit. Check it out:

“Historically when I start with barbell curls I’ve always had trouble with getting my biceps to fire and to kind of heave the weight up a little too much and I couldn’t control for that.

I’ve found that activating my biceps with a little bit of warm up work, just to get them activating, actually has been pretty helpful to me. I don’t view this as a pre-fatigue thing.”

Finally Jeff finishes his biceps workout with the one-arm cable curl. Jeff says that your technique on this exercise is incredibly important. Check it out:

“This is the cable curl. I keep the shoulder back and essentially curl the weight up until you can’t really curl it any more.

With a standing barbell curl you have peak tension when your arms are at 90 degrees, but with the cable curl you have more peak tension throughout the entire range of motion.”

Here is another one of Jeff Nippard’s high-volume arm workouts. Check it out:

Workout #3

  • Exercise #1: Bench press (shoulder-width grip), 3 sets of 5 reps
  • Exercise #2: Ez-bar curl (wide / supinated grip), 4 sets of 6-8 reps
  • Exercise #3: 30 degree incline DB curl (supinated grip), 3 sets of 15 reps**
  • Exercise #4: One-arm cable curl (elbow behind torso), 3 sets to failure
  • Exercise #5: Cable pushdowns (pronated grip), 3 sets of 6-8 reps
  • Exercise #6: Overhead cable extension (low pulley), 3 sets to failure

**Perform a 1-second isometric pause at the mid-range of the exercise on the concentric and eccentric portion of each rep. After finishing your last rep perform a 15-second iso-hold in the mid-range position.

Here is the training video:

This is more of a moderate volume arm workout. Once again Jeff starts this arm workout with the bench press.

This time Jeff uses a shoulder-width grip to really emphasize his triceps. Jeff says it makes sense to start the workout with this exercise, as he doesn’t want his triceps to be too fatigued and limit the amount of weight he can lift.

“Any body part I like to start off with some heavy movement when you’re strongest. Obviously I don’t put my metabolic work first in my workout.”

After the bench press Jeff moves onto more traditional bodybuilding-style work for his biceps and triceps.

Jeff says that when it comes to training his triceps, he really likes to include exercises where your elbows are by your sides, as well as exercises where your elbows are up over your head.

Jeff likes to do this to make sure he is hitting both the lateral head and the long head of the triceps equally hard.

“I think with the triceps, the long head crosses the elbow and the shoulder joint. When you have the elbow down the shoulder is more fled so you get more of the lateral head.

But when the elbow is overhead you have the long head in more of a stretched position so that is better for overall long head development.”

Finally, here is a simple shoulder / arm workout that Jeff Nippard performed to give these body parts some extra attention. Check it out:

Workout #2

  • Exercise A1: Standing barbell curl, 4 sets of 8-12 reps
  • Exercise A2: Dead stop skull crushers, 4 sets of 8-12 reps
  • Exercise B1: 60 degree incline DB curl (supinating grip), 4 sets of 8-12 reps
  • Exercise B2: Tricep band pushdowns, 4 sets of 8-12 reps
  • Exercise C1: Standing DB lateral raise, 4 sets of 8-12 reps
  • Exercise C2: Band pull-aparts, 4 sets of 8-12 reps

Here is the training video:

Jeff Nippard doesn’t perform anything fancy here. He just performs some simple mass-building exercises for his biceps and triceps and calls it a day.

Conclusion

Jeff Nippard usually performs three exercises each for his biceps and triceps.

Jeff likes to use a variety of arm exercises to make sure he is targeting different parts of his biceps and triceps. For example, in his biceps routines Jeff likes to include exercises that target the long head of the biceps, the short head of the biceps and the brachialis muscle.

During his triceps workouts, Jeff likes to include exercises to target the long and lateral heads of the triceps.

If you are stuck in a training rut, then go ahead and give Jeff Nippard’s arm workouts a shot. They may be just what you need to take your training to the next level.

“You must have a sincere and burning desire to achieve what you dream, dedicate yourself to making progress, and take control of your circumstances to change your body.”

Thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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