The Jeremy Ethier Arm Workout | The Ultimate Guide!


Jeremy Ethier Arm

Are you curious about the Jeremy Ethier arm workout?

Do you want to know how Jeremy Ethier trains his arms for size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you how to use the Jeremy Ethier arm workout to take your training to the next level!

Introduction

  • Part 1: Bicep Workouts 
  • Part 2: Tricep Workouts

Jeremy Ethier is one of the biggest experts in the fitness industry, and it’s easy to see why.

He uses science-based workout programs to help people transform their body as quickly as possible! 

So how does Jeremy train his arms?

Jeremy Ethier trains his arms at least 1 day per week on their own separate training day. He likes to perform high-volume arm workouts with at least 3-4 exercises each for his biceps and triceps to attack his arms from all angles!

Of course, Jeremy Ethier takes a “science-based” approach to his arm workouts. He likes to use a variety of exercises to target the different muscle heads of the biceps and triceps.

Here is one of Jeremy’s “Built With Science” bicep workouts that you can try. Check it out:

Jeremy Ethier Bicep Workout #1

  • Exercise #1: Chin ups, 3 sets of 6-8 reps
  • Exercise #2: 30 degree incline dumbbell curl (supinated grip), 3 sets of 6-8 reps
  • Exercise #3: Seated dumbbell concentration curl, 3 sets of 6-8 reps
  • Exercise #4: Standing ez-bar curls (wide / reverse grip), 3 sets of 6-8 reps

Here is the training video:

Talk about an intense workout!

Jeremy performs a total of 4 exercises for his biceps, including chin ups and 3 different types of bicep curls. For each exercise, Jeremy performs 3 heavy sets of 6-8 reps.

So why does Jeremy start this workout with weighted chin ups? Isn’t this an arm routine?

The truth is, Jeremy Ethier is using the chin up as a biceps exercise. Check it out:

“You may be wondering what chin ups are doing in an arm routine, but in my opinion they are one of the best exercises for growing your biceps, and the scientific literature seems to agree with this.”

After the heavy chin ups, Jeremy performs a variety of biceps isolation exercises like incline curls, concentration curls, and ez-bar curls.

Jeremy does a good job of selecting exercises that target both the long AND the short heads of the biceps in his routine.

“The second exercise will be used to put more emphasis on the long head of your biceps.

But keep in mind, both heads will always be activated to an extent when you are performing a curling exercise.

The reason the incline curl recruits the long head more is it puts your shoulder in a hyper-extended position.

This stretches the long head of the biceps, which runs over the shoulder joint.”

Here is another one of Jermey Ethier’s “Built With Science” bicep workouts. Check it out:

Jeremy Ethier Bicep Workout #2

  • Exercise #1: Concentration curls, 3-4 sets of 6-12 reps
  • Exercise #2: Incline dumbbell curls, 3-4 sets of 6-12 reps
  • Exercise #3: Dumbbell hammer curls, 3-4 sets of 6-12 reps**

**Perform a 3-5 second lowering phase on each rep

Here is the training video:

Talk about an intense workout!

Once again, Jeremy recommends a high-volume bodybuilding style workout for the arms.

He performs 3 separate biceps exercises to target the long head of his biceps, the short head of the biceps, and of course, the brachialis muscle. Check it out:

“The seated concentration curl is going to be used to preferentially target the short head, or inner part of the biceps.

We can do this by placing the arm slightly in front of the body during the curl. We know this bio mechanically enables you to target the short head more.”

Now let’s look at some of Jeremy Ethier’s favorite tricep routines. Check it out:

Jeremy Ethier Triceps Routine #1

  • Exercise #1: Bench press (shoulder width grip), 3 sets of 6-8 reps
  • Exercise #2: Overhead cable extensions (high pulley), 3 sets of 6-8 reps
  • Exercise #3: Cable pushdown, 3 sets of 6-8 reps

Here is the training video:

Talk about an intense workout!

For this routine, Jeremy wants you to perform 3 heavy triceps exercises in the 6-8 rep range. He says the triceps have mostly fast-twitch muscle fibers, and respond well to heavy compound exercises in lower rep ranges.

“The triceps are composed of 67% type II muscle fibers, which are best stimulated by using heavy weights.

And sense the close grip bench press lets us lift very heavy weights, I suggest starting with this exercise and using fairly low reps, but doing it in a controlled manner to recruit the triceps.”

After the close grip bench press, Jeremy moves onto different isolation exercises like the overhead cable triceps extension and the cable pushdown.

Here is another high-volume “Built With Science” triceps workout that you can try. Check it out:

Jeremy Ethier Triceps Routine #1

  • Exercise #1: Flat dumbbell press (hammer grip), 3-4 sets of 6-8 reps
  • Exercise #2: 30 degree incline dumbbell kickbacks, 3-4 sets of 10-15 reps
  • Exercise #3: 60 degree incline dumbbell extensions, 3-4 sets of 10-15 reps
  • Exercise #4: Diamond dumbbell pushups, 2-3 sets of 10-15 reps

Here is the training video:

Talk about an intense workout! Jeremy Ethier performs a total of 4 exercises for his triceps, including 2 compound exercises and 2 triceps isolation movements.

Jeremy uses some unusual exercises in this workout, including the infamous dumbbell kickbacks.

Many people believe this exercise is pretty much worthless for building big, strong triceps. However, Jeremy disagrees!

He says this exercise is especially good for targeting the long head of the triceps, and therefore deserves a place in your routine.

“Next, we’ll want to move onto incline dumbbell kickbacks, set at a 45-60 degree incline, which will be mainly used to target the long head of the triceps, located towards the backside of the arm.

This exercise effectively recruits this part of the triceps, sense it puts the long head in a maximum contraction, relative to the two other heads.”

He also performs some other unusual triceps exercises in this routine, including neutral grip dumbbell presses and diamond push ups.

Conclusion | The Jeremy Ethier Arm Workout!

Jeremy Ethier has massive biceps and triceps, and it’s easy to see why. He trains his arms one day per week using high-volume bodybuilding style workouts with up to 3-4 exercises for each muscle group! 

If you are looking for a new routine to shock your arms into growth, then you have to try the Jeremy Ethier arm workouts. They could be just what you need to take your training to the next level!

Before you go, check out my world-class e-books:

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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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