Workout Summary
Main Goal:
Build Muscle
Workout Type:
Single Muscle Group
Training Level:
Intermediate
Days Per Week:
1
Equipment Required:
Barbell, Cables, Dumbbells, EZ Bar
Target Gender:
Male & Female
Author:
Workout Description
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 Schedule:
| 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 |
Comments (449)
Add a comment
Posted Sat, 09/04/2010 - 07:05
Hi Dan,
I wouldn't add in any additional full arm day to any existing workout. That can often be counterproductive.
Posted Tue, 09/07/2010 - 16:51
but can you put this routine in with the day you are doing biceps and triceps already?
Posted Wed, 09/08/2010 - 08:17
Hi Dan,
You definitely can use it as a replacement.
Posted Sun, 09/05/2010 - 21:56
Is it okay to keep using this workout after 10 weeks?
Posted Wed, 09/08/2010 - 08:18
Hi Jesse,
Sure, you can run it as long as you feel you are making good progress.
Posted Tue, 09/07/2010 - 21:04
hey steve
i need an advice on how to lose body fat and is it possible to lose fat while body building?
Posted Wed, 09/08/2010 - 08:20
Hi Kristofer,
Some beginning lifters can gain a bit of muscle while losing fat. Here is an article that can get you pointed in the right direction. Let me know if you have any questions.
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
Posted Fri, 09/10/2010 - 00:50
Hi Steve,
I have trouble judging whether or not I am overtraining.
All my life I've had incredible recovery (judging by soreness of muscles), and have felt able to do my chest/bicep routine each consecutive day (and yes, by full routine I mean straining to finish my last reps as should be). I quickly realized I was plateauing, so I changed it to 5-6 times a week, and changed it again to once every other day.
The relevance to this article is that I would love to follow this exercise guide, but as soon as I glanced upon the "once a week" part, I was flabbergasted!
I know I WAS training too much, but this opened up my eyes enough to ask, am I still overdoing it? If so, regardless of if or not I follow this guide, how frequent should each muscle region exercise be?
I know it's more of a general question, and not directly aimed at the article. For that I apologize, but I just had to ask.
Thank you for your reply!
Posted Fri, 09/10/2010 - 11:44
Hi Mark,
There are many factors involved with training. The more intense the effort and weight, the less you can train. I want to first ask if you push for more reps and weight on every set? And what does your muscle building diet look like?
Posted Fri, 09/10/2010 - 12:08
Firstly let me ask, when you say, "the less you can train", do you mean that I shouldn't physically be able to do my routine again? Or the less I SHOULD train? I just want to make sure I'm getting the intended message.
To answer your first question, yes and no. I use a routine that my dad had taught me when I was young, which involves starting at a set weight, and say, 15 reps for that set. Then the next set to do 12 reps of a heavier weight. So as I keep increasing the weight, I do less and less reps (~15, 12, 10, 8, 6). Obviously the numbers change here and there depending, but that's the general idea.
Usually when I get to the last set, I am only barely able to finish the last few, which I assume is natural
As for my diet, I don't use any supplements or anything. Please excuse the novice explanation, but I keep a generally balanced diet with a heavier helping of proteins when possible. I also make sure to increase my caloric mean for days that I do exercise.
More than that I can't really delve into, since I don't know much more myself. Hope it answered your question.
Posted Mon, 09/13/2010 - 11:03
Hi Mark,
I will give you an example...At the age of 20 I was squatting with 225 to 275 pounds per set. This didn't tax my CNS and joints much, and I could easily squat twice a week. Now my squat workouts are with 400+ for reps. This weight is very hard on my central nervous system, and the eccentric aspect of the lift makes it difficult - if not foolish - for me to squat heavily twice a week.
There are many factors involved with training frequency...genetics, age, central nervous system, connective tissue strength, etc. In addition, overtraining - or even working out too frequently - stresses the body and can play with cortisol levels, actually resulting in the body "recoiling" slightly, and wanting to store fat instead of build muscle.
When lifting, I always recommend pushing yourself for more reps on every set, and when you can perform the recommended number of reps per set, add weight. Your diet sounds good. Here are a couple of articles I recommend:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Sat, 09/11/2010 - 15:18
for each set do i increase weight or stick to same weight for all 5 sets
Posted Mon, 09/13/2010 - 10:58
Hi Aamil,
As a muscle group fatigues, you will generally have to use a lighter weight to hit the same amount of reps. With that said, you could stick to the same weight for all sets, and increase the weight when you can perform all the reps for each set.
Posted Thu, 09/16/2010 - 10:58
do you use the same weights thro out all sets or go up on each set?
Posted Thu, 09/16/2010 - 18:35
Hi Jayme,
As a muscle grows fatigue, it will be harder to use the same weight for future sets. You will probably have to decrease the weight slightly with each set.
Posted Thu, 09/16/2010 - 14:10
Hi Steve,
I am following this plan. Is it ok? I have earlier worked with this plan but dont see much effect on my arms especially as compared to the weights I lift.
Monday - Chest ( 3 exercises(ex) - 3x8 )
Tues - Back (1 ex 2x10, 3 (ex) 3x8)
Wed - Biceps ( 3 ex. each 3 x 10)
Thurs - Triceps ( 3 ex. each 3 x 10)
Fri - Shoulders and legs ( 3 ex. each 3 x 10)
Please rectify it as I dont see much improvements even after 4 months of strenuous training.
Thanks
Posted Thu, 09/16/2010 - 14:37
Hi Vishal,
I would like to see you switch around Thursday and Friday workouts. Shoulder workouts involve some pressing lifts, and you want your triceps to be strong.
Also, keep pushing yourself. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Posted Fri, 09/17/2010 - 03:22
Hi, Steve.
I was wondering I know you need low body fat % to get a nice tone to your muscles. I think I might have a low body fat % coz I can see a nice tone in my chest, abs and shoulders. My arms I don't know what's happening there. Uhm...can say it's more bulk than toned. I just can't seem to get my bicep to have that nice round shape. It looks too simple when I just look at it. The only time it looks good is when I make it hard otherwise it looks simple. Any suggestions to what to do ?
Posted Sat, 09/18/2010 - 07:59
Hi Juan,
Shape can only be improved with muscle building. Your only other option is to do a bodybuilding style cutting diet to lose more fat and improve definition, and hope that this reveals more of the biceps.
Posted Sat, 09/18/2010 - 08:00
I run three miles a day, will this decrease my ability to gain muscle mass?
Posted Mon, 09/20/2010 - 13:01
Hi Thomas,
In general, no. Not as long as you are eating enough to gain muscle. If the scale isn't moving month to month, make sure to increase your daily calories.
Posted Tue, 09/21/2010 - 15:38
Hiya Steve,
Due to the number of hours I work, do you think there would be any reduction of effectiveness if the workout was split up into 3 days? Thanks
For example:
Tue:
Biceps
Thurs:
Close Grip Bench Press
EZ Bar, Lying Tricep Extension
Sat:
Tricep Pushdown
plus some chest, back or forearm routines (limited amount)
Posted Wed, 09/22/2010 - 11:08
Hi Jerard,
That should work well.
Posted Wed, 09/22/2010 - 16:42
hey steve
im almost done this routine and its really great but after my 10th week i would like to switch it with another bicep and tricep program so that my body wouldn't easily plateau so can u suggest any more intense workout like this for biceps and triceps...i only have dumbbells, bench, a bar,
Posted Sun, 09/26/2010 - 17:52
Hi Kristofer,
I would suggest either the power muscle burn workouts:
http://www.muscleandstrength.com/workouts/power-muscle-burn-tricep-worko...
http://www.muscleandstrength.com/workouts/power-muscle-burn-tricep-worko...
Or this plan:
http://www.muscleandstrength.com/articles/ultimate-arm-blaster-add-an-in...
Posted Sun, 09/26/2010 - 15:53
Hi steve, I was wondering about the possibility of incorporating this arms routine into my current plan.
At the moment im on a slight variation of your Muscle and Strength Intermediate Fullbody routine. so i was thinking 3 days devoted to this plan and a fourth training day for arms specifically? Thankyou
Posted Sun, 09/26/2010 - 17:53
Hi Sami,
You could do this if you cut the arm work out of the fullbody workouts.
Posted Sun, 09/26/2010 - 17:23
Hey steve, can this arms day be performed alongside a 3day fullbody workout routine?
Posted Sun, 09/26/2010 - 17:54
Hi Henry,
Possible, if you cut the arm work out of the fullbody workouts.
Posted Sun, 09/26/2010 - 19:30
Hiya Steve, Great work out! I finished a couple of weeks ago and gained around .25" on both arms, very pleased. Now that I know it works, I am a little worried about plateau-ing. OK, you've already responded to others to keep using it as long as you see gains, but would it be counter-productive to change the exercises at all - say, Hammer Barbell curls and Concentration curls? Or is it better to stick to the plan?
Posted Mon, 09/27/2010 - 10:51
Hi Cuckoo,
All naturals plateau in size sooner or later. My best advice...once you find a routine that works for you, ride it until you plateau. You want to milk all the gains you can out of it, and don't stop the program when you have a bad week or two.
Posted Wed, 09/29/2010 - 18:08
hello
i was just wondering if its better to wrok out one muscle group every day
b/c my normal routine is to work out every other day, biceps, chest triceps
Posted Fri, 10/01/2010 - 14:33
Hi Mo,
It depends on the volume. You can work a muscle every other day (fullbody routine) as long as you restrict the volume. For example, you could perform 12 sets once a week for a body part, or work that body part 3 times a week, 4 sets per workout.
Posted Fri, 10/01/2010 - 18:29
is that 4 sets per workout or 4 sets per exercise
and would 12 sets a week really be a good amount to do?
Posted Tue, 10/05/2010 - 13:59
Hi Mo,
4 sets per workout. For large bodyparts, I think 9-12 sets per week is a good amount.
Posted Tue, 10/05/2010 - 18:49
thankyou
Posted Mon, 10/04/2010 - 06:24
what days should you workout arms in the final two weeks? how much time should you have between, I was thinking at least 2 full days
Posted Tue, 10/05/2010 - 14:00
Hi Andrew,
You definitely want 2-3 days of full rest in between.
Posted Sun, 10/10/2010 - 10:54
hey steve
ive been doing this workout for about 14 weeks now and for the past 4 weeks.... it feels like this workout has not been doing anything to my biceps.... like before it use to be rock hard rite after doing the barbell curl sets and they would feel sore for 3 days and now i think that my biceps are getting smallet and softer by the week and im so scared that i wont see anymore results... plsss help
Posted Thu, 10/14/2010 - 10:18
Hi Kristofer,
A couple questions:
1) What does your eating plan look like?
2) Have you been pushing yourself one very set for more reps and weight when possible?
Posted Sun, 10/17/2010 - 11:35
hey steve
my eating plan is good i think cuz ive been eating a lot of home foods, like no fastfoods and stuff.
and as for pushing myself for the weights... i added 10 pounds on the barbell curl so i can do 5-6 reps with 75 pounds for barbell curls. like there are gonna be weeks wen my bicep workout will be good and some weeks wen its really bad like i dont feel im putting stress on my biceps at all and the same goes for the inline dumbell curls... it makes me feel like i have not been doing things properly so pls help me
Posted Wed, 10/20/2010 - 11:28
Hi Krisofer,
Healthy eating is a great start, but to maximize muscle and strength you will need to start making some modifications - including eating more protein and understanding the amount of calories you are eating each day. Here are a couple of articles to get you started:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
As far as weight, using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Posted Wed, 10/13/2010 - 01:55
Hi would it be ok if I can split the routine like this and it still be effective?
For example:
Tue:
Biceps - Barbell Curls
Triceps - Close Grip
Friday:
Biceps - Incline Dumbbell Curls
Triceps - EZ Bar, Lying Tricep Extension, Tricep Pushdown
Posted Thu, 10/14/2010 - 10:19
Hi Eric,
That looks solid.
Posted Thu, 10/14/2010 - 13:16
I what to no what the best thing to do because I'm wont to put on some series muscle as fast as i can whats the best workouts .
thanks
Posted Thu, 10/14/2010 - 15:31
Hi lloyd,
Check out this article:
http://www.muscleandstrength.com/articles/get-huge-fast-the-2-year-plan-...
Posted Thu, 10/14/2010 - 16:26
HI, im a 14 year old boy and extremley dedicated to building a major increase in mass and my bicep routine has 45 sets, is that good?
Posted Fri, 10/15/2010 - 15:28
Hi Ravi,
45 sets is not good. That is far too many and will be detrimental to muscle growth. I would recommend 6 to 12 sets per week.
Posted Fri, 10/15/2010 - 18:49
Hi Steve
i do this routine
Mon-Chest and Triceps
Tues-Back and Biceps
Wednesday-(Cardio, Abs)
Thursday-Shoulders and Foerarms
Friday-Legs and Calves
Saturday-(Cardio, Abs)
Sunday-Rest
can i use this again with my routine on Saturday ?
Posted Mon, 10/18/2010 - 14:48
Hi FD,
I wouldn't recommend adding this routine on to an existing split. You would be better served using the bicep/tricep work from this workout and placing it into the appropriate days on your existing program.
Pages
Add new comment