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The Big Arm Routine

Last Updated on January 7, 2021

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 Routine:

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

reference muscleandstrength.com.

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