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6 Week Arm Builder Workout Plan

Average: 3.9 (66 votes)
3.9 5 66
The workout plan helps you build bigger biceps and triceps by increasing exercise effectiveness, volume and intensity over a 6 week period.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Single Muscle Group
Training Level:
Beginner
Days Per Week:
2
Equipment Required:
Barbell, Cables, Dumbbells, Machines
Target Gender:
Male & Female
Author:

Workout Description

This arm building approach is broken up into three 2-week segments. The focus of each segment is as follows:

  • Weeks 1-2 - Lower volume, low to moderate weight. You will be "easing" into training your arms twice a week.
  • Weeks 2-4 - Moderate volume, moderate weight. The intensity and number of sets picks up during this middle segment.
  • Weeks 5-6 - You will be training with higher volume and moderate weight. These 2 weeks will be very challenging.

Use as much weight as you can for each set. If you are able to hit the stated rep ranges, add weight the next time you perform the same exercise. After week 6 you may take a week off from training arms, or start the cycle over with week one. Play this by ear. If your arms feel too beat up, a week of rest will do you good.

Workout Schedule

  • Workout A - Monday
  • Workout B - Thursday

You may adjust this schedule as needed, but always keep as least 2 days off in between each training day.

Weeks 1-2
Workout A - Monday
Exercise Sets Rep Goal
Cable Curl 2 12-15
Dumbbell Tricep Kickback 2 12-15
Workout B - Thursday
Exercise Sets Rep Goal
Concentration Curl 2 12-15
Cable Tricep Extension 2 12-15
Weeks 3-4
Workout A - Monday
Exercise Sets Rep Goal
Seated Dumbbell Curl 3-4 10-12
Skullcrusher 3-4 10-12
Workout B - Thursday
Exercise Sets Rep Goal
EZ Bar Preacher Curl 3-4 10-12
Seated French Press 3-4 10-12
Weeks 5-6
Workout A - Monday
Exercise Sets Rep Goal
Barbell Curl 5 8-10
Tricep Dips 5 8-10
Workout B - Thursday
Exercise Sets Rep Goal
Chin Ups 5 8-10
Close Grip Bench Press 5 8-10

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Comments (42)

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Moe
Posted Wed, 06/13/2012 - 17:30

About the workout routine only two exercise and then I'm free to go home,i mean usually I have a day for bi&tri each not less than 4 exercises and now only two ?

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Steve's picture
Steve
Posted Wed, 06/13/2012 - 17:46

It can be used with many splits and approaches. You could, or example, do chest and arms during workout A and back and arms during workout B.

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Samuel
Posted Tue, 01/15/2013 - 02:16

I was wondering , is it a good idea if after the 6 weeks I take one week off ( rest week do light work ) and then repeat the 6 week workout but with heavier weight and more reps?, if not a good idea , then what should I do after the 6 weeks??

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Hello
Posted Tue, 01/29/2013 - 16:06

How many hours should i train every day?
How many sets can i do each day?

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Fred
Posted Sun, 06/17/2012 - 21:36

Which exercise can I do if I don't have a machine for cable curl?

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kristal
Posted Tue, 11/27/2012 - 01:00

If you dont have dumb bells, buy some. You can workout every part of your arms with them.

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yuriy
Posted Fri, 06/22/2012 - 19:19

is this workout suitable for ectomorph ?

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Steve's picture
Steve
Posted Thu, 07/05/2012 - 10:47

Yes, it's suitable for all bodytype combinations.

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Omer
Posted Sun, 06/24/2012 - 21:53

So I incorporate this into my current bicep/tricep routines? On Monday I do chest and triceps, so do I just add this routines typical Monday into my current routine making me workout my chest, triceps, AND biceps?

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Steve's picture
Steve
Posted Thu, 07/05/2012 - 10:49

Yes, that will work.

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Jim
Posted Wed, 06/27/2012 - 08:33

So does this actually work?

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Theo
Posted Thu, 06/28/2012 - 07:58

Hey Steve I'm doing the Bulldozer workout 4 day split, could I incorporate this arm workout into the bulldozer workout to give my arms more of a workout? Or would that be over training?

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Steve's picture
Steve
Posted Thu, 07/05/2012 - 10:50

I wouldn't add it in addition to the bulldozer arm work, but you could try it instead of the bulldozer arm work.

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Ross
Posted Wed, 07/04/2012 - 21:12

Can a noticeable amount of muscle be gained in this six weeks? Just wondering as it looks a lot less challenging than some of the other muscle building schedules

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Jon
Posted Wed, 07/11/2012 - 15:23

I normally do a three day workout, could I do the two workouts on Monday and Friday? If I am able to, could you recommend a workout to do on Wednesday that doesn't involve arms

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Robert
Posted Fri, 07/13/2012 - 19:48

How much muscle or improvement is added to this arm workout? Are the results noticeable and how much stronger may you get?

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John
Posted Tue, 07/17/2012 - 21:55

After these workouts my arms don't seem to hurt the next day. Are they supposed to hurt?

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hussain
Posted Sun, 07/29/2012 - 07:36

how much muscle growth is possible in six weeks.

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Ryan
Posted Tue, 07/31/2012 - 20:23

i dont have these fancy things all i have is weights would that build my body?

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jose frank
Posted Mon, 08/13/2012 - 16:17

excellent information

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hector
Posted Fri, 09/28/2012 - 13:22

so if I have a routine, do i just add this exercices or do i take the exercices from my routine off and put this ones on?

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Wisdom maddog
Posted Fri, 11/30/2012 - 13:47

exercise six weeks without chest, back, shoulders and legs?

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Joey's picture
Joey
Posted Fri, 11/30/2012 - 15:40

No, you would want to make sure your'e hitting the rest of your body as well.

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TJ
Posted Thu, 12/06/2012 - 11:37

Not a fan of this to be honest, if you want to build you need to be hitting each muscle hard and at all angles. There's 2 heads on your biceps and 3 of your triceps (surprise, surprise) and this seems to hit 1 on each and neglect the rest.

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Ryan
Posted Sun, 12/23/2012 - 06:31

It is good to do this programm as an extra workout(of course another days) of a bodubuilding split??

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Simon
Posted Sun, 01/06/2013 - 08:54

how long will it take to change my body into a musclebody?

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Bob lob
Posted Tue, 06/11/2013 - 15:29

2 days

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AR
Posted Sun, 01/06/2013 - 22:35

The program suggests that at least two days of rest should be given between the two Workout. Can we workout on chest or shoulders during those two days or is it two days rest all together and strictly no other muscle workout?

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Joey's picture
Joey
Posted Mon, 01/07/2013 - 15:02

This is intended to be an addition to your workout routine. You should be working all other body parts (especially lower body) throughout the week as well.

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Samuel
Posted Tue, 01/15/2013 - 02:12

I'm just wondering , would it be a good idea if after the 6 weeks I take one week off ( rest week ) and then repeat the 6 week workout again but with heavier weights and more reps?? . If not a good idea , what should I do after the 6 weeks?? I'm just starting bodybuilding ( Ectomorph )

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michael callanan
Posted Tue, 01/15/2013 - 14:50

Has anybody got a good bicep bulk routine that will help gain mass in 5 weeks please

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Sean
Posted Mon, 01/28/2013 - 08:26

I'm currently doing the ex hard gainer workout right now, would it be wise to incorporate this into my workout?

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mnsjason's picture
mnsjason
Posted Fri, 02/01/2013 - 17:11

If you're just starting out with lifting, I'd recommend that you stick with the Ex Hard Gainer workout for the time being, as this is categorized as a "beginner" routine. Focus on form and progression, and you'll see the results you're looking for. I also caution adding in more work simply because this would mean an increase in caloric intake.

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Wadud
Posted Mon, 02/04/2013 - 17:20

Please can anyone help me out. I really need home arm workout without going to the gym. Without using dumbell

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Steve's picture
Steve
Posted Tue, 02/05/2013 - 09:16

Do you have a barbell, or any other form of resistance available to you?

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Jack
Posted Tue, 02/19/2013 - 01:38

good

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Joe
Posted Mon, 04/15/2013 - 17:10

Hi Steve, I am looking to incorporate this into the frankoman dumbbell home workout, would this be overdoing the arms? Also been doing the frankoman split for 6 months now with decent results but getting bit stale now. Do you know of any other splits at home that are decent? Thanks

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Jemilo
Posted Sat, 04/27/2013 - 14:04

I want to built up my body like a pro rugby player

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Darran
Posted Tue, 04/30/2013 - 13:59

What kind of rest between stes?

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mnsjason
Posted Wed, 05/01/2013 - 17:05

For these rep ranges, 1-1.5 minutes of rest between sets seems appropriate.

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Bob lob
Posted Tue, 06/11/2013 - 15:28

No 30 minutes rest between each rep! Then an hour break after a set and then eat McDonalds.

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Shawn Battle
Posted Mon, 03/03/2014 - 02:58

I like this..

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