Shock your arms with this routine! Work this routine into your workout for 10 weeks. Once per week for the first 8 weeks, then twice per week for last 2 weeks.
Workout Summary
Main Goal:
Build Muscle
Workout Type:
Single Muscle Group
Training Level:
Intermediate
Days Per Week:
1
Equipment Required:
Barbell, Cables, Dumbbells, EZ Bar
Target Gender:
Male & Female
Author:
Workout Description
Want bigger arms? Arms stuck in a plateau? Shock your arms with this routine! Work this routine into your workout for 10 weeks. Once per week for the first 8 weeks, then twice per week for last 2 weeks.
Workout Notes:
Thoroughly warm up and stretch both biceps and triceps before the workout. Stretch both muscles at the end of the routine.
- Rest between sets: 90 seconds.
- Rep timing: slow and precise.
- Frequency: once per week for weeks 1-8, weeks 8-10 twice per week.
Workout Schedule:
| Big Arm Routine | ||
|---|---|---|
| Biceps | ||
| Exercise | Sets | Reps |
| Barbell Curl | 5 | 8 |
| Barbell Curl | 1 | 20 |
| Incline Dumbbell Curl (bench 30-40 degrees) | 5 | 8 |
| Incline Dumbbell Curl (bench 30-40 degrees) | 1 | 20 |
| Triceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 5 | 8 |
| Close Grip Bench Press | 1 | 20 |
| EZ Bar, Lying Tricep Extension | 5 | 8 |
| EZ Bar, Lying Tricep Extension | 1 | 20 |
| Tricep Pushdown, (hands 8-10" apart) | 5 | 8 |
| Tricep Pushdown, (hands 8-10" apart) | 1 | 20 |
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