Are you curious about the Simeon Panda arm workout?

Do you want to know how Simeon Panda trains his arms for size and strength?

Then you’ve come to the right place.

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

Introduction

• Part 1: Arm Workout #1
• Part 2: Arm Workout #2
• Part 3: Arm Workout #3

Simeon Panda is one of the biggest influencers in the world.

He is best known for his muscular upper body and ripped six-pack abs. However, his arms are on a completely different level!

So how did Simeon Panda build his massive arms?

Was it a secret training routine, or is he just gifted for building huge biceps and triceps?

Simeon Panda trains his arms using high-volume bodybuilding style workouts. He likes to perform 4-6 exercises for his biceps and triceps to hit both muscle groups from as many angles as possible!

This is a ton of volume, but Simeon Panda says these high volume workouts are essential for building that full, volumized look.

Here is one of Simeon Panda’s arm workouts that you can try. Check it out:

Simeon Panda Arm Workout #1

• Exercise #1: Cable pushdowns, 4 sets of 8-12 reps
• Exercise #2: Standing barbell curls, 4 sets of 8-12 reps
• Exercise #3: Cable pushdown (reverse grip), 4 sets of 8-12 reps
• Exercise #4: Crucifix cable curl, 4 sets of 8-12 reps
• Exercise #5: Tricep dumbbell kickback, 4 sets of 8-12 reps
• Exercise #6: Tricep cable kickback, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

Simeon Panda performs a total of 6 exercises, including 4 exercises for his triceps and 2 for his biceps.

Simeon says that he has hurt his elbows in the past by going too heavy on triceps.

Nowadays he likes to start with more joint-friendly exercises like cable pushdowns to warm his elbows up.

“I have elbow injuries, so when I start my arm sessions, I always start with triceps.

I normally start with rope pushdowns and go really light, just light light light, getting the reps in.

It helps to get the blood in there, because the elbow issues are alleviated with the warm up sets.”

This is a great strategy that John Meadows and many other bodybuilding coaches have used with their clients.

After the cable pushdowns, Simeon Panda moves onto barbell curls. He actually performs a drop set on the last set to increase the time under tension on his arms.

Simeon says that drop sets are just as good as any other high-intensity technique.

They all have a place in your training, as long as you know how to perform them correctly.

“That’s the time under tension technique that you guys talk about a lot.

To be fair, it’s just like any other intensity addition to a workout, drop sets, supersets, whatever.

Anything you can add to increase the intensity is a good thing.”

Here is another one of Simeon Panda’s high-volume leg workouts that you can try. Check it out:

Simeon Panda Arm Workout #2

• Exercise #1: Close grip bench press, 4 sets of 8-12 reps
• Exercise #2: Standing dumbbell curl, 4 sets of 8-12 reps
• Exercise #3: Rope pushdown, 4 sets of 8-12 reps
• Exercise #4: Rope hammer curl, 4 sets of 8-12 reps
• Exercise #5: Crucifix curl, 4 sets of 8-12 reps
• Exercise #6: One-arm cable pushdown, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

Simeon Panda starts this routine with some classic mass-building exercises, like close grip bench presses and standing dumbbell curls.

He likes to alternate back and forth between exercises for his biceps and triceps, as this maximizes the pump in both muscle groups.

He actually thinks its crazy to not have an arm day.

If you want to build big arms, then he thinks it is essential to train the biceps and triceps together!

“Today we’re hitting arms, and as usual we’re hitting biceps and triceps – agonists and antagonists together.

A lot of you say your arms are lagging, and you don’t even have a separate arms day. That’s just crazy to me!”

During the workout, Simeon Panda goes as hard as possible on every exercise.

He says too many people coast through their arm exercises without actually pushing themselves.

He believes that you have to really push yourself and train to failure if you want big arms!

“Your arms grow with intensity and volume! We’re going to warm up, then do a pyramid, and work up to a weight that challenges us. You have to lift with intensity!”

Here is another one of Simeon Panda’s arm workouts that you can try. Check it out:

Simeon Panda Arm Workout #3

• Exercise #1: Cable pushdown, 4 sets of 8-12 reps
• Exercise #2: Standing dumbbell curl, 4 sets of 8-12 reps
• Exercise #3: Machine dips, 4 sets of 8-12 reps
• Exercise #4: Rope hammer curls, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

For this routine Simeon Panda sticks with just 4 basic exercises: cable pushdowns, dumbbell curls, machine dips, and rope hammer curls.

This is definitely one of his lower volume workouts.

However, Simeon says this is exactly how he trains when he is trying to bring up his arm size.

“This was literally a workout that I would normally do. That’s my workout! That’s how I build my arms.”

As usual, Simeon Panda likes to alternate between exercises for the biceps, and exercises for the triceps.

This is similar to the “antagonistic supersets” strategy that Charles Poliquin popularized many years ago.

He says this alternating exercise strategy is a great way to maximize the pump in your biceps and triceps, and stimulate more growth.

“As you saw, I do agonist and antagonist pairs. I do a biceps exercise, and then a triceps exercise. I also do a lot of volume – up to 6-8 sets per exercise.”

Conclusion | The Simeon Panda Arm Workout!

Simeon Panda has some of the biggest arms in the world, and it’s easy to see why.

He trains his arms on their own separate training day using lots of volume and intensity.

He also uses many different exercises for the biceps and triceps to attack the arms from as many angles as possible!

If you are looking for a new routine to shock your arms into growth, then let it be the Simeon Panda arm workout. It may be just what you need to take your training to the next level!

Before you go, check out my other world-class articles:

• The Simeon Panda Workout Program!
• The Bradley Martyn Workout Program!
• The Trystin Lee Workout Program!
• The Ulisses World Workout Program!
• The Jujimufu Workout Program!

Trust me – you won’t find this cutting edge information anywhere else!

“Defeat is a state of mind; no one is ever defeated until defeat has been accepted as a reality.” 

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