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.
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.
|Big Arm Routine|
|Incline Dumbbell Curl (bench 30-40 degrees)||5||8|
|Incline Dumbbell Curl (bench 30-40 degrees)||1||20|
|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|