6 Week Arm Builder Workout Plan

The workout plan helps you build bigger biceps and triceps by increasing exercise effectiveness, volume and intensity over a 6 week period.

Workout Summary

Main Goal:

Build Muscle

Workout Type:

Single Muscle Group

Training Level:

Beginner

Days Per Week:

2

Equipment Required:

Barbell, Cables, Dumbbells, Machines

Target Gender:

Male & Female

Author:

M&S Writers

Workout Description

This arm building approach is broken up into three 2-week segments. The focus of each segment is as follows:

• Weeks 1-2 - Lower volume, low to moderate weight. You will be "easing" into training your arms twice a week.
• Weeks 2-4 - Moderate volume, moderate weight. The intensity and number of sets picks up during this middle segment.
• Weeks 5-6 - You will be training with higher volume and moderate weight. These 2 weeks will be very challenging.

Use as much weight as you can for each set. If you are able to hit the stated rep ranges, add weight the next time you perform the same exercise. After week 6 you may take a week off from training arms, or start the cycle over with week one. Play this by ear. If your arms feel too beat up, a week of rest will do you good.

Workout Schedule

• Workout A - Monday
• Workout B - Thursday

You may adjust this schedule as needed, but always keep as least 2 days off in between each training day.

Weeks 1-2
Workout A - Monday
Exercise	Sets	Rep Goal
Cable Curl	2	12-15
Dumbbell Tricep Kickback	2	12-15
Workout B - Thursday
Exercise	Sets	Rep Goal
Concentration Curl	2	12-15
Cable Tricep Extension	2	12-15

Weeks 3-4
Workout A - Monday
Exercise	Sets	Rep Goal
Seated Dumbbell Curl	3-4	10-12
Skullcrusher	3-4	10-12
Workout B - Thursday
Exercise	Sets	Rep Goal
EZ Bar Preacher Curl	3-4	10-12
Seated French Press	3-4	10-12

Weeks 5-6
Workout A - Monday
Exercise	Sets	Rep Goal
Barbell Curl	5	8-10
Tricep Dips	5	8-10
Workout B - Thursday
Exercise	Sets	Rep Goal
Chin Ups	5	8-10
Close Grip Bench Press	5	8-10