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)
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Posted Fri, 10/22/2010 - 04:32
Hi Steve, I am a big fan of all your workout routines and use your guiding principles for all my workouts. Currently i am using your
3-week cycle program for all the muscle groups. Perhaps, you will remember your 4-week busting chest workout routine? Anyways, what if i was to do the above arm program and then follow it up with chest? I have never done arms before chest; always chest and then biceps.
Would i still have the energy/focus to work my chest properly?
Please advise. Thanks.
Regards,
Bob
Posted Fri, 10/22/2010 - 08:47
Hi Bob,
I would perform chest before arms. Chest movements heavily involve triceps, and the triceps should be fresh.
Posted Sat, 10/23/2010 - 04:24
How much of a lb difference should I use between the first and second exercise?
Posted Sat, 10/23/2010 - 08:15
Hi Shane,
Your arms should be pretty tired after the 5x8 sets, so I would probably drop the weight by 40% the first time you try the exercise, and adjust as needed.
Posted Sat, 10/23/2010 - 20:16
hey can i split this like do the biceps with the back workout day and the tricep with chest day if not what do u recomend
Posted Sun, 10/24/2010 - 09:11
Hi Ali,
That will work well.
Posted Tue, 10/26/2010 - 23:29
All i can say is wow! i love this routine tanks. Once you hit the 1 20 rep you can feel it.. thanks im trying to work on my chest do you recomend to add on the same day? and if so wat can be a good work out?
Posted Wed, 10/27/2010 - 09:47
Hi Leonardo,
Yes you can work chest on the same day, before triceps. Here are some quality chest workouts:
http://www.muscleandstrength.com/workouts/chest-workouts.html
Posted Wed, 10/27/2010 - 08:08
Hi Steve, I,m gonna do this routine in home and I don't have any machine in my apartment. I wanna ask, could I change Triceps Push down with any other one with equal effect by dumbbell or barbel?
thanX.
Posted Wed, 10/27/2010 - 09:48
Hi Amir,
I would recommend the seated two over dumbbell extension.
http://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.html
Posted Sat, 10/30/2010 - 22:17
Hi, Forgive my stupidity, but you recommend that this workout is once a week... does that mean do only this arm workout or this routine once and we should do our normal arm workout also?
Thanks in advance,
Steve
Posted Mon, 11/01/2010 - 12:31
Hi Steve,
Do not perform any other direct arm work during the week.
Posted Sun, 10/31/2010 - 11:29
Steve
I'm going to start this routine today and just had a question regarding my right arm getting way bigger than my left. Obviously i am right handed but not only my triceps, biceps, getting bigger but overall as well, ie shoulders and traps. Even forearm. Any advice?
Thanks
B
Posted Mon, 11/01/2010 - 12:32
Hi Bart,
This is a normal condition. My right arm and calf have been bigger than my left for over 20 years. The only thing you can do is train hard using a variety of barbell and dumbbell exercises. Generally you will never have perfect symmetry.
Posted Fri, 11/05/2010 - 01:40
I havent worked out for over a yr. Im thinking of starting again should jump in to this routine already or should I start out low? I've worked out before constently
Posted Fri, 11/05/2010 - 10:05
Hi Omar,
I would take a couple of weeks and use a moderate weight, and then once your body is used to the routine, start pushing yourself.
Posted Sun, 11/07/2010 - 10:21
hi master STEVE ..
can i train my arms twice a week ..? 2 days rest in between ..?
thank u ..
Posted Mon, 11/08/2010 - 12:37
Hi Arvind,
You can, as long as your volume on each of these days is moderate.
Posted Sun, 11/07/2010 - 19:24
Hi steve , I was wondering , when you do the one set and do 20 reps , do you lower down the weight you were working with?
Posted Mon, 11/08/2010 - 12:38
Hi Kanye,
Yes, you are correct. You drop the weight.
Posted Mon, 11/08/2010 - 10:04
I've been doing this routine for about 8 weeks...i can lift heavier weights now but my muscles are not getting any bigger...
Posted Mon, 11/08/2010 - 12:38
Hi Omar,
What does your eating plan look like?
Posted Wed, 11/10/2010 - 09:42
can I do this workout and a back workout on same day?
Posted Wed, 11/10/2010 - 13:24
Hi Matt,
Absolutely
Posted Sat, 11/13/2010 - 00:18
Hi
I am happy with routine so far (week 5). At the end of the ten weeks do you have any suggestions on where to carry on. Can you just start again.
Regards
Julian
Posted Mon, 11/15/2010 - 13:44
Hi Julian,
If you are making good progress you can continue to use this workout. Here is another workout that may interest you:
http://www.muscleandstrength.com/articles/ultimate-arm-blaster-add-an-in...
Posted Tue, 11/16/2010 - 18:44
would it be bad to do this workout more than once a week? or will it be the same results
Posted Wed, 11/17/2010 - 09:02
Hi Mario,
This workout should be run only once a week. Adding in volume for volume's sake is a mistake far too many beginning trainees make. Instead of volume, focus on pushing yourself on every set. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Posted Thu, 11/18/2010 - 12:10
so when u do the 8 reps, do u use max weight and then switch to less weight for the 20 reps?
Posted Thu, 11/18/2010 - 12:34
Hi Joon,
Yes.
Posted Sun, 11/21/2010 - 20:41
i wanted to know if doing a 5 day split with the following workouts below is going to put a negative overload on my body or if it will be a great mass building routine, also what order would u do these workouts in throughout the week (im shooting for a monday -friday work, and rest on sat. sun.) and also is there anything missing that i might need to add even though its a large work load already??--thanks for the help!
http://www.muscleandstrength.com/workouts/31-the-big-arm-routine.html
http://www.muscleandstrength.com/workouts/36-8-week-intense-back-workout...
http://www.muscleandstrength.com/workouts/30-leg-growth-workout---3-week...
http://www.muscleandstrength.com/workouts/32-the-coconut-shoulders-worko...
http://www.muscleandstrength.com/workouts/28-plateau-busting-chest-worko...
Posted Mon, 11/22/2010 - 11:53
Hi Sam,
I think that would make for a very effective 5 day split.
If looking at M-F, try this:
Monday - Chest
Tuesday - Back
Wednesday - Legs
Thursday - Shoulders
Friday - Arms
You could add in a few sets of calves on leg day, and abs 1-3 days per week if you wish.
Posted Mon, 11/22/2010 - 12:20
one more thing, if i choose to make this a 4 day split (im in college so im not sure what my schedule will be just yet) what 2 days would u combine, if any, to make it a 4 day split.
Posted Mon, 11/22/2010 - 12:44
I would break up the arm day and workout like this:
Monday - Chest & Triceps
Tuesday - Back & Biceps
Wednesday - OFF
Thursday - Shoulders & Abs
Friday - Legs
Posted Tue, 11/23/2010 - 06:45
HI im 12 and just started working out any tips? also thank this helps.
( i maybe 12 but im 6 ft (180 cm) and look like a 14 year old)
Posted Tue, 11/23/2010 - 08:54
Hi Jonathon,
My biggest tip is to use good form at all times, and to never use sloppy reps. Perform more reps when you can, and if a weight feels easy, add a little more.
Posted Tue, 11/23/2010 - 06:49
how many times should i work out in a week?
Posted Tue, 11/23/2010 - 08:55
You should use this workout only once a week. In general, you can workout 3-5 times per week based on your experience level.
Posted Tue, 11/23/2010 - 19:48
what is the rest time between exercises?
Posted Wed, 11/24/2010 - 07:55
Hi Nam,
Rest about 90 to 120 seconds between most sets.
Posted Tue, 11/30/2010 - 05:12
How much should they weigh? and how does the weight and rest work since 2 of the same kind of exercise is being performed? is it Simultaneous
Thanks
Posted Thu, 12/02/2010 - 13:42
Hi Anthony,
Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Rest about 90 to 120 seconds in between sets.
Posted Tue, 11/30/2010 - 09:41
do you use the same weight for the bicep and tricep workout for all 5 sets of an exercise
Posted Thu, 12/02/2010 - 13:44
Hi Jimmy,
As a muscle fatigues you will be unable to perform as many reps. You will need to lower the weight for some sets.
Posted Tue, 11/30/2010 - 21:32
what pre-workout supplement would you recommend that is easy on the wallet that will promote muscle growth and a energy boost (i know my diet will be the most important part of my mass gain also)
Posted Thu, 12/02/2010 - 13:45
Hi Sam,
There are many, many pre-workout supplements that are effective. I would try one of the following:
--Scivation Quake 10.0
--1.M.R.
--Muscle Marinade
Posted Mon, 12/06/2010 - 12:51
I'm sure this routine will get your arms exhausted BUT nothing else. It's best to start off with a larger muscle group and work your way down to smaller muscles... :) just mix it up bench then curl
Posted Tue, 12/07/2010 - 11:53
This is my second week using the big arm routine. I like it a lot because I love to blast my arms. My goal is to add a couple inches to get 17-18 inch arms. I am at 14inches right now. Im 5'7 and 155lbs. Ive been using the workouts and techniques I've been reading on M&F and it is really helping out.
Thanks
Posted Sun, 12/12/2010 - 06:17
hi steve. i am doing Doug's 6 Day Cutting Routine. is it ok if i substitute biceps and triceps exercise and change them for those in this routine? is it ok if i do the routine twice a week cause i hit all the muscle groups twice in this routne ? thanks robert
Posted Sun, 12/19/2010 - 18:55
Hi Robert,
That would work.
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