Big Ramy’s Ultimate Bicep And Chest Workout

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How to Build Bulging Biceps and Chest like Big Ramy.

Mamdouh “Big Ramy” Elssbiay is a force of nature, a man so massively built it brings back the memory of Sergio Oliva, Dorian Yates, and Ronnie Coleman in sheer size alone. The man is a genetic anomaly with a infinite potential and at only 29 years old he’s well on the way to challenging the very top of the open weight division. Big Ramy possesses perhaps some of the best biceps and chest in the game, acquired through years of dedication and hard work. But why should he keep it all to himself? Here are a few of the key workouts he performs in order to get such massive size and definition. If you include these into your workout (and get a little help from genetics) you can start getting well on your way to looking like a massive barbarian – just like Big Ramy.

Dumbell Hammer Curl

4 sets | 10-12 reps

Elssbiay grips the dumbbells, arms at his sides, palms facing him, elbows straight. He performs four sets of ten to twelve reps. The growth is all in the motion of the curl and Big Ramy performs the curl slowly and with controlled technique.

Preacher Curl

4 sets | 10-12 reps

By grabbing the E-Z bar by the inside handles and resting his elbows on the preacher bench, Elssbiay performs ten to twelve reps of this curl in four sets. This curl isolates the bicep to maximize muscle growth.

Read on for even more of Big Ramy’s workout.

Jonathan Salmon
Managing editor of Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. He has been writing about bodybuilding, combat sports, and strength sports for over 8 years. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.