Simeon Panda Arm Workout: Secret to Bigger Biceps Triceps

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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Simeon Panda’s arms are a true display of power, size, and sculpted perfection. Building a physique like his requires consistent workout dedication and eating super clean.

The 36-year-old British bodybuilder is one of the most famous bodybuilders in the world, having millions of followers on Instagram and YouTube, where he talks about his training programs, diet, and fitness tips.

As a professional MMA fighter and fitness coach, I've analyzed the Simeon Panda arm workout and diet plan in detail, applying similar principles in my training and coaching to boost performance and physique.

This article presents the results of my findings.

Simeon Panda Arm Workout Routine

A person doing barbell curls in the gym

The Simeon Panda arm workout is strategic with its use of supersets, drop sets, and various exercises.

His exercise regimen aims to train different areas of the biceps, triceps, and forearms.

Simeon’s arm workout includes the following exercises:

  1. Barbell curls: Simeon uses a barbell to perform the bicep curl exercise, focusing on strict form and controlled movements to isolate the biceps and maximize the engagement of muscle fibers.
  2. Hammer curls: Simeon performs heavy-weight dumbbell hammer curls, which target the brachialis muscles and the biceps, providing a well-rounded arm workout.
  3. Close-grip bench press: Simeon includes the close-grip bench press exercise as part of his arm day workout, emphasizing proper form to effectively target the triceps muscles.
  4. Tricep dips: He also performs tricep dips with a bench or dip bars to engage the triceps from a different angle and enhance arm strength.
  5. Concentration curls: Simeon incorporates dumbbell concentration curls that isolate the biceps and help him achieve a full arm contraction for maximum muscle growth.
  6. Skull crushers: He also includes the EZ bar skull crusher exercise to work the triceps muscle group and build big arms.
  7. Preacher curls: Simeon also performs preacher curls, using a preacher bench or dumbbells, to further isolate the biceps and emphasize their development.

Related article: Simeon Panda Home Gym: Fitness Haven Revealed

Workout Principles He Abides By

A person in the gym doing dumbbell curls

Drawing from my experience in MMA and fitness, I recognize that Simeon Panda's training principles mirror the discipline and intensity I apply in my own workouts and those I design for others.

These include the following:

  • Frequency: Simeon believes in dedicating an entire day to arm exercises. He holds that combining arm training with larger muscle groups like the chest and back takes attention away from arm exercises.
  • Intensity: According to Simeon, the intensity of your arm workouts determines the speed of improvement you notice in your physique. Various techniques, such as adjusting weights, sets, reps, and tempo, including super sets and drop sets, can intensify arm training.
  • Form: Knowing how to keep the form strict and when to break it provides the right stress on your arm muscles for potential growth. Simeon recommends that when training arms, you should try to keep the form clean.
  • Mind-Muscle Connection in Arm Training: Emphasizing the mind-muscle connection, Panda focuses on the quality of each rep, ensuring maximum muscle engagement by visualizing and feeling the muscles work throughout his arm training sessions.

“You cannot expect to build a well-proportioned physique without planning and following a structured routine.”

- Simeon Panda

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Diet Principles and Supplements

Close up shot of a healthy fish meal

Simeon Panda consumes a diet rich in protein and other essential nutrients to supplement his exercise routine.

He loves including a variety of fish in his diet, like salmon, tuna, mackerel, and trout.

He also recommends having beef, chicken, vegetables, whole grain rice, cottage cheese, fruits, and water in your nutrition plan.

He advises avoiding fast food, junk food, hydrogenated oils, added sugar, and artificial ingredients.

His supplements include:

  • BCAAs: Simeon considers BCAAs (branched-chain amino acids)  a must-have supplement for bodybuilders, as they aid in growth, prevent muscle waste, and promote a speedy recovery.
  • Whey protein: Simeon utilizes the best whey protein powder to promote faster growth and retention of lean muscle mass and help in recovery.
  • Cod liver oil: Despite including fish in his meal plan, Simeon also prefers cod liver oil for its anti-inflammatory omega-3s that promote brain and bone health, following the Marine Drugs journal research [1].
  • Creatine: Simeon includes creatine monohydrate in his supplement list as it’s known to improve workout performance, based on a study published in the International Journal of Sports Nutrition and Exercise Metabolism [2].
  • Arginine alpha-ketoglutarate: AAKG is a popular supplement among professional bodybuilders for enhancing arm gains.

Related: Simeon Panda Workout Routine, Diet Plan and Supplements

What Meal Plan Does He Follow?

Close up shot of a protein heavy meal

Simeon Panda follows a meal plan consisting of three meals and three snacks.

These include the following:

  • Breakfast: Large bowl of oatmeal, fresh fruits and berries, a six-egg omelet, and smoked salmon
  • Morning snack: Rice cake and cottage cheese
  • Lunch: 2–3 chicken breasts, 2 cups of whole-grain rice, and steamed vegetables
  • Afternoon snack: Protein shake
  • Dinner: Red meat, mackerel, mixed veggies, and salad with olive oil
  • Evening snack: 1 cup of unsalted nuts

Simeon Panda Stats

Simeon Panda arm workout routine in the gym
  • Date of birth: May 28, 1986 (36 years)
  • Height: 6’1’’(185 cm)
  • Weight: 225 lbs. (102 kg)
  • Neck: 19 in (48 cm)
  • Chest: 49 in (124 cm)
  • Arms: 19 in. (48 cm)
  • Waist: 30 in. (76 cm)
  • Legs: 27.5 in. (70 cm)
  • Calves: 17 in. (43 cm)


How Big Are Simeon Panda’s Arms?

Simeon Panda’s arms are extremely big, measuring a whopping 19 inches, which he attributes to his workouts, diet, and supplements.

How To Build Arms Like Simeon Panda?

To build arms like Simeon Panda, dedicate an entire day to the arm lift exercises included in the Simeon Panda arm workout. Increase the intensity of arm sessions and keep strict form during training.


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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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