Jeff Nippard is a professional bodybuilder and fitness coach from Canada. He gained fame through his YouTube videos and has inspired many people to start their workout routines. His arm workouts focus on hitting specific muscles each day. He also tracks his macronutrients so that his body is in the best shape possible. Whether you want to bulk up or tone up your arms, a Jeff Nippard arm workout can help you achieve your goal.
Jeff Nippard’s Stats
- Age: 31 years old
- Title: Pro natural bodybuilder
- Height: 5 feet 5 inches
- Weight: 160 pounds
The Jeff Nippard Arm Workout -The Ultimate Guide
This workout is designed to target the muscles in your arms. It hits all the major muscle groups in the arms which includes the biceps, triceps, and forearms. And it can be done in just 30 minutes.
Warm Up Session
Before starting this workout, it is important to warm up your muscles. A good way to do this is to do some light cardio for 5-10 minutes. This could include walking, jogging, or riding a bike.
1. Arm Circles
Start by standing with your feet shoulder-width apart and your arms at your sides. Slowly lift your arms out to the sides and make small circles. Do this for 30 seconds, then reverse the direction and circle your arms in the other direction.
2. Triceps stretch
Reach one arm overhead and bend it so that your hand is behind your head. Use your other arm to grab onto your elbow and gently pull it closer to your head. Hold this stretch for 30 seconds, then repeat on the other side.
3. Bicep Curls
Stand your feet shoulder-width apart and a weight in each hand. Keeping your elbows close to your sides, curl the weights up towards your shoulders. Slowly lower the weights back down and repeat for 10-12 repetitions.
4. Overhead Press
Start by standing with your feet shoulder-width apart and a weight in each hand. Raise the weights overhead, then lower them back down to the starting position. Repeat for 10-12 repetitions.
5. Triceps Kickbacks
Start by standing with your feet shoulder-width apart and a weight in each hand. Bend forward at the hips, keeping your back straight, and lower the weights down towards your thighs. From this position, extend your arms straight back behind you. Slowly return to the starting position and repeat for 10-12 repetitions.
6. Side Plank
First lying on your side on an exercise mat. Prop yourself up on your elbow and raise your hips so that your body forms a straight line from your head to your feet. Hold this position for 30 seconds, then repeat on the other side.
7. Cool down
After completing this workout, it is important to cool down your muscles. A good way to do this is to do some light stretching for 5-10 minutes.
8. Skull Crushers
Start by lying on a bench with your feet shoulder-width apart and your arms extended straight overhead, holding a dumbbell in each hand. From here, keeping your upper arms close to your sides, slowly lower the dumbbells until they are just above your forehead. Once the dumbbells are in position, pause for a moment and then slowly return to the starting position.
Jeff Nippard’s high-volume arm workouts
Most people think that to get big arms you have to do a lot of curls. But this isn’t the case, according to Jeff Nippard. He says that the key to getting big arms is to do high-volume workouts that focus on the triceps and the front of the shoulders.
Here are some of Jeff’s favorite exercises for building big arms:
- Triceps Pushdowns: 4 sets of 12-15 reps
- Overhead Triceps Extensions: 4 sets of 12-15 reps
- Lying Triceps Extensions: 4 sets of 12-15 reps
- Shoulder Press: 4 sets of 12-15 reps
- Front Raise: 4 sets of 12-15 reps
Doing these exercises 3-4 times per week will help you build big, strong arms.
The arm has four significant muscles – the brachialis, coracobrachialis, and triceps brachii – and is a critical area for strength training. Afrer all, building a solid arm is essential in daily life and helps with almost any functional exercise you might want to perform.