Build Your Biceps and Triceps at Home: The Best of Mike Chang’s Six Pack Shortcuts Videos (Part 20)

Can you build big arms at home? Of course! Then again, not all training methods were created equal. So, let’s see what Mike Chang has up his sleeves.

Here’s one of his go-to arm workouts that you can do at home…

Video Title: The MASSIVE ARMS home workout
Video Description: Mike here, I’m going to show you an awesome workout to build massive biceps and triceps. This workout will help you build a pair of very impressive arms that will leave everyone staring in awe.

Home Arms Workout Summary

Repeat 3X until muscle failure using a load that will have you max out in the 8-12 reps range:
Dumbell curls (palms out) – 8-12 reps
Close-grip pushups – 8-12 reps

Rest no more than 30 seconds

Repeat 3X until muscle failure using a load that will have you max out in the 8-12 reps range:
Hammer curls – 8-12 reps
Overhead dumbbell tricep extensions – 8-12 reps

Rest no more than 30 seconds

Repeat 3X until muscle failure using a load that will have you max out in the 8-12 reps range:
Concentration curls – 8-12 reps
Tricep “couch” dips – 8-12 reps

Note: I’m not really sure what the rest protocol is because in the beginning Mike says to perform the supersets non-stop, but at the end, he says you can rest for up to 30 seconds between sets. So, I’d say it’s your call. And just between you and me, if you’re really training to muscle failure, then you’ll definitely need some rest between sets.


I’ll be up front (heh, am I ever not?) and say that Mike and I have some very different perspectives when it comes to physical training, in general. For example, I’m not a big proponent of training muscle groups like the traditional – some may even say “old school” – model of strength training. I teach and train movements because the way I see it (and the way modern science does), the body functions a lot more like one big muscle than a lot of individual muscles. But I digress.

When it comes to the workout above, there are things I like and don’t like about it. Let’s start with the good stuff. First of all, I love supersets. They’re a great, simple training method that can be used to build intensity and increase the effectiveness of your workouts. Putting a few supersets together can form a superb workout. I’m also glad to see the inclusion of pushups and dips because they’re no-equipment, bodyweight exercises that are also compound exercises, which are particularly effective for building strength and muscle. And obviously, anyone can do those at home without any equipment whatsoever. Although, I would have used different variations of them, but who cares.

Now, what would I have changed? Well, I can tell you for a fact that if muscle gain is the goal, then I would not have more isolation exercises than compound ones. So, I probably would have subbed in some bodyweight rows and/or pull-ups in lieu of one or two of those curl exercises. They’ll be more effective for building muscle than using three different curl variations. I probably would have put the isolation exercises at the very end of the workout, too. And if there were more than two, I’d probably do it in a circuit format and go for higher reps on one or two of them.

Of course, if I was going to go to all that trouble, I’d probably just throw the whole thing out and start over from scratch, but what can I say?

One last thought. As I said in my Six Pack Shortcuts review, don’t look to Mike Chang for exercise technique advice. When it comes to a few things, he clearly knows his stuff, but when it comes to how to perform exercises, I’d steer clear if you want to stay strong, healthy and injury-free. You’ve been warned!

5 Responses

  1. asif ghayur

    i want to make packs and bisceps

  2. Hi mike i want to ask u about bicep muscle difference how to make left bicep is perfect my right is fine plz help

  3. I want to build biceps and triceps

  4. I whant to build biceps and triceps and a six pack

  5. Mr. mike you have been charging me of your videos but up to now since I REGISTERED I never received anything from you I tried to call you but your answering machine only respond me and I already leave a message to you that I will stop my subscription to your program but still you keep on charging me in my credit card. Please stop charging.

    Rino Lee

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