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Bigger Arms
AUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The Bigger Arms routine by shuuhuubbby is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is for those who are stuck in a plateau and want to build bigger arms, targeting both the biceps and triceps muscles. During this workout you will be performing exercises that require smaller movements and more reps which will force a pump and blood rush into your muscles along with heavy weight and big movement exercises that will spark growth and strength increase. **** Week 1 - 5 **** With this routine it is set in a 5 week split with weeks 1 - 5 focusing on pumping up the muscles and recognizing the exercise being performed. By pumping up the muscles you are getting the motion down, able to attain strength and prepare yourself for the increase in weight being lifting through the next 5 weeks. **** Week 6 - 10 **** Through weeks 6 -10, the individual with focus upon performing these exercises at higher weight to increase strength and muscle mass. It is important in these weeks to perform the workout with higher weights as if you don't increase the weight of the exercise, your muscles won't grow and you will be toning out and maintaining muscle rather than bulking up. *** Note : To increase the size of your muscles and growth potential, focus on training arms on their own separate day rather than having them put into the end of a workout. This allows the body to focus upon the growth of the bicep and tricep muscles and improve on strength.
Routine detail
Mon
Back and biceps
Est. 0 min
10 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Cable Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Tue
Triceps and chest
Est. 0 min
7 exercises
Dumbbell One-Arm Decline Chest Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
Push-Up
10 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Wed
Quads hamstring and calves
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Fri
Shoulders traps and forearms
Est. 0 min
9 exercises
Push-Up
3 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Weight Plate Pinch
3 Sets x 8 Reps
Sun
Core
Est. 0 min
3 exercises
Ab Draw Leg Slide
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
