4 Weeks to Massive Arms Workout Program

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The arms are small muscles. The biceps and triceps don’t cover much surface area, especially compared to the quads, lats, and glutes. As an outcome they don’t need to be worked hard with a lot of different heavy exercises.

Workout Summary

Arms
Build muscle
Beginner, Intermediate
1
Cable, Dumbbell, Barbbell
Male, Female

Workout Description

You’re likely already doing more than you need to for your arms, and they are showing their discontent by not getting bigger and growing…

This Workout routine takes the less is more procedure. If you are already following a body-part split, your biceps and triceps are getting plenty of excitation in your shoulder, back, and chest workouts. You don’t need to do much more than that. That’s why this program asks only that you devote one day to direct arm training.

4 Weeks to Massive Arms Workout Program:

Workout Routine

Biceps Exercises
Exercise Sets Reps
4 10-12
4 10-12
3 10-12
3 10-12
Triceps Exercises
Exercise Sets Reps
4 10-12
4 10-12
3 10-12
3 10-12

Biceps Exercises

1- Barbell Curls Lying Against An Incline

barbell-curls-lying-against-an-incline


4 Sets | 10-12 Reps | 1min break


2- Flexor Incline Dumbbell Curls

flexor-incline-dumbbell-curls


4 Sets | 10-12 Reps | 1min break


3- Machine Preacher Curls

machine-preacher-curls


3 Sets | 10-12 Reps | 1min break


4- Concentration Curls

concentration-curls


3 Sets | 10-12 Reps | 1min break



Triceps Exercises

1- Incline Barbell Triceps Extension

incline-barbell-triceps-extension


4 Sets | 10-12 Reps | 1min break


2- Dips – Triceps Version

dips-triceps-version


4 Sets | 10-12 Reps | 1min break


3- Reverse Grip Triceps Pushdown

reverse-grip-triceps-pushdown


3 Sets | 10-12 Reps | 1min break


4- Decline Dumbbell Triceps Extension

decline-dumbbell-triceps-extension


3 Sets | 10-12 Reps | 1min break


Conclusion

Building muscles in your arms is not any different than it is with big muscle groups like quads or lats. Like those muscle groups, your arms respond to concentration in addition to high volume, but they need more time for recovering in purpose to sizable gains. These exercises provide more than suitable arm work. Make sure to keep the concentration high and the move quick. Hit them hard & fast, and watch ’em getting bigger and grow!

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