The reigning WWE Champion, Drew McIntyre, shares the sleeve-stretching workout he uses to maintain guns of steel – time to build bigger arms!
“I train arms just as I train all body parts – it’s all part of being a well-rounded athlete,” McIntyre tells Men’s Fitness.
“I’ll usually do triceps and biceps once a week. If I do have time to squeeze in an extra workout, arms is usually at the top of the list to train.
“They’re also my favourite body part to train, and I started doing so at the tender age of 11 with a couple of two-litre bottles of cola which my Nana eventually filled with stones to make them heavier!
“As a kid, I looked up to people like Arnold Schwarzenegger and Hulk Hogan, and with Hogan always talking about his ’24-inch biceps’, I thought that’s what I’d have to do to become a WWE Champion – which was always my dream.”
Below, Drew McIntyre has shared his arm workout routine to help you target your biceps and triceps and build bigger arms…
WWE Drew McIntyre Arm Workout
WARM-UP
“For each exercise,” explains McIntyre, “I do 3 sets of 10 reps on both arms.”
Band Internal Rotation
- Hold the band/cable at hip height, keeping your elbow fixed to your side, then rotate your shoulder internally.
Band External Rotation
- Hold the band/cable at hip height, keeping your elbow fixed to your side, then rotate your shoulder externally.
Front Raise
- Raise your arm to shoulder height with your elbow bent to 90 degrees.
- Rotate your shoulder so your fist is facing the sky, rotate the other way and lower your arm.
RELATED: Drew McIntyre’s Journey From Butlins To WWE
Triceps Workout From Drew McIntyre
1. Close-Grip Bench Press
Reps: 10
Sets: 3
Rest: 60-90 secs
- Grip the bar with around four inches between your hands.
- Keep your wrists strong and don’t let them bend backwards.
- Keep your arms close to your side and maintain a controlled push from your sternum.
- Extend to just before your arms lockout, then return with control.
2. Triceps Push-Down
Reps: 12
Sets: 3
Rest: 60-90 secs
- Again, keep your elbows tight with no flaring out.
- The most important thing is to build a mind-muscle connection, so don’t push and let the weight fly up – control each rep.
3. Dips
Reps: 15
Sets: 3
Rest: 60-90 secs
- There are loads of ways to do dips, depending on the equipment available. If you’re using a machine, set the assisted weight to whatever is comfortable to get correct form and have the handles turned in.
- Keep the elbows tight so that you’re working triceps over your lower chest, and flex at the top of your rep when you’re fully extended.
- You can also do these at home with a sturdy bench and elevate your feet, or add weight to advance the move.
4. Diamond Press-Up
Reps: 10
Sets: 3
Rest: 60-90 secs
- Assume a press-up position, with hands under your sternum.
- Bring your hands together and form a ‘diamond’ shape with your thumbs and index fingers
- Perform a press-up as you would normally, with your elbows tight to your side.
- Complete these on your knees if you’re just starting out.
Biceps Workout From Drew McIntyre
1. Seated Bicep Curl
Reps: 12
Sets: 3
Rest: 60-90 secs
- Find a weight that you can comfortably complete your sets without swinging.
- Curl one at a time, slowly rotating the dumbbell as you bring your arm up, while keeping your back firmly against the chair.
- Remember to flex to contract your bicep at the peak of the curl, then slowly lower the dumbbell.
2. Barbell Curl
Reps: 12
Sets: 3
Rest: 60-90 secs
- Similar to the seated curls, no swinging! And the eccentric (downward) part of the move is just as important as the curl itself.
- If you’re flexing hard at the peak and keeping control, your arms should be on fire by rep 7 or 8.
3. Cable Curl
Reps: 8
Sets: 3
Rest: 60-90 secs
- Grasp the handles and simply curl up from arms outstretched until your biceps are fully contracted.
- Keep it slow and controlled all the way through.
4. Barbell 21s
Reps: 21
Sets: 2
Rest: 60-90 secs
- It’s a well-known classic and I always like using this one as a finisher to make sure my arm are full and pumped.
- Grab a barbell (or pair of dumbbells).
- Adopt a strong stance and do the following: 7 ‘bottom-half’ reps (from hanging, bring each dumbbell to 90 degrees), 7 ‘top-half’ reps (from 90 degrees, curl each dumbbell all the way up), 7 complete reps.
- You may be tired by this point, but don’t swing the bar.
Drew McIntyre’s Tips For Bigger Arms
1. Maintain a Mind-Muscle Connection
“Whatever muscle group you’re working on, place all your focus on it so you can feel the squeeze and tension of each rep,” says McIntyre. “Keeping control of the weight throughout all of your exercises will make you feel all of the work you’re putting in.”
2. Focus on Form
“Don’t cheat yourself,” warns McIntyre. “If you perform all of your exercises with strict form, you will not only improve more quickly, but prevent injury too.”
3. Leave your Ego at the Door
“You’re at the gym to improve yourself, not to impress anyone else,” says McIntyre. “So do whatever works for you and don’t be influenced by those around you.”
4. Put your Phone Down
“Use the gym as a space for focusing on the workout or taking out any frustrations,” advises McIntyre. “It’s not a place to continue working or update your social media – do that before you start and when you finish.”
5. Warm Up Well
“It’s the most important part of any routine,” says McIntyre. “Make sure you’re ready for the workout ahead of you by warming up properly to reduce the chance of injury.”
Catch WWE Champion Drew McIntyre in action on WWE RAW every Monday at 1am on BT Sport 1 HD with highlights available on Channel 5 every Sunday at 10:30am
