Bigger Arms

Shared By : JefitTeam VIP
Frequency : 2 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 3124 / 68973

Rating: 65
65
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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
Exercise Name Muscle Timer Reps Sets Track
Barbell Curl Barbell Curl

Biceps

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

Biceps

60 sec 12 4 Progress Chart
Hammer Curls Hammer Curls

Biceps

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

Biceps

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

Biceps

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

Triceps

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

Triceps

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

Triceps

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

Triceps

60 sec 12 4 Progress Chart
Weighted Tricep Dips Weighted Tricep Dips

Triceps

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

Biceps

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

Biceps

90 sec 8 4 Progress Chart
Hammer Curls Hammer Curls

Biceps

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

Biceps

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

Biceps

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

Triceps

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

Triceps

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

Triceps

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

Triceps

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

Triceps

90 sec 8 4 Progress Chart