Bigger Arms
Shared By : JefitTeam VIP
Frequency : 2 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 3075 / 37459

Average Rating

65

170 votes

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Description

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.

ANY Weeks 1 - 5
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 60 sec 12 4 Progress Chart

Biceps

Incline Dumbbell Curl Incline Dumbbell Curl 60 sec 12 4 Progress Chart

Biceps

Hammer Curls Hammer Curls 60 sec 12 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 12 4 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 12 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 12 4 Progress Chart

Triceps

Triceps Pushdown - Rope Triceps Pushdown - Rope 60 sec 12 4 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 60 sec 12 4 Progress Chart

Triceps

Standing EZ Bar French Press Standing EZ Bar French Press 60 sec 12 4 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 60 sec 10 4 Progress Chart
ANY Weeks 6 - 10 (Weight Increase)
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 90 sec 8 4 Progress Chart

Biceps

Incline Dumbbell Curl Incline Dumbbell Curl 90 sec 8 4 Progress Chart

Biceps

Hammer Curls Hammer Curls 90 sec 8 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 90 sec 8 4 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 90 sec 8 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 90 sec 8 4 Progress Chart

Triceps

Triceps Pushdown - Rope Triceps Pushdown - Rope 90 sec 8 4 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 90 sec 8 4 Progress Chart

Triceps

Standing EZ Bar French Press Standing EZ Bar French Press 90 sec 8 4 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 90 sec 8 4 Progress Chart