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
Barbell Curls Lying Against An Incline	4	10-12
Flexor Incline Dumbbell Curls	4	10-12
Machine Preacher Curls	3	10-12
Concentration Curls	3	10-12
Triceps Exercises
Exercise	Sets	Reps
Incline Barbell Triceps Extension	4	10-12
Dips – Triceps Version	4	10-12
Reverse Grip Triceps Pushdown	3	10-12
Decline Dumbbell Triceps Extension	3	10-12

Biceps Exercises

1- Barbell Curls Lying Against An Incline

4 Sets | 10-12 Reps | 1min break

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2- Flexor Incline Dumbbell Curls

4 Sets | 10-12 Reps | 1min break

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3- Machine Preacher Curls

3 Sets | 10-12 Reps | 1min break

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4- Concentration Curls

3 Sets | 10-12 Reps | 1min break

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Triceps Exercises

1- Incline Barbell Triceps Extension

4 Sets | 10-12 Reps | 1min break

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2- Dips – Triceps Version

4 Sets | 10-12 Reps | 1min break

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3- Reverse Grip Triceps Pushdown

3 Sets | 10-12 Reps | 1min break

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4- Decline Dumbbell Triceps Extension

3 Sets | 10-12 Reps | 1min break