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 |
Comments (39)
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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 ?
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.
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??
Posted Tue, 01/29/2013 - 16:06
How many hours should i train every day?
How many sets can i do each day?
Posted Sun, 06/17/2012 - 21:36
Which exercise can I do if I don't have a machine for cable curl?
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.
Posted Fri, 06/22/2012 - 19:19
is this workout suitable for ectomorph ?
Posted Thu, 07/05/2012 - 10:47
Yes, it's suitable for all bodytype combinations.
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?
Posted Thu, 07/05/2012 - 10:49
Yes, that will work.
Posted Wed, 06/27/2012 - 08:33
So does this actually work?
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?
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.
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
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
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?
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?
Posted Sun, 07/29/2012 - 07:36
how much muscle growth is possible in six weeks.
Posted Tue, 07/31/2012 - 20:23
i dont have these fancy things all i have is weights would that build my body?
Posted Mon, 08/13/2012 - 16:17
excellent information
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?
Posted Fri, 11/30/2012 - 13:47
exercise six weeks without chest, back, shoulders and legs?
Posted Fri, 11/30/2012 - 15:40
No, you would want to make sure your'e hitting the rest of your body as well.
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.
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??
Posted Sun, 01/06/2013 - 08:54
how long will it take to change my body into a musclebody?
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?
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.
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 )
Posted Tue, 01/15/2013 - 14:50
Has anybody got a good bicep bulk routine that will help gain mass in 5 weeks please
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?
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.
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
Posted Tue, 02/05/2013 - 09:16
Do you have a barbell, or any other form of resistance available to you?
Posted Tue, 02/19/2013 - 01:38
good
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
Posted Sat, 04/27/2013 - 14:04
I want to built up my body like a pro rugby player
Posted Tue, 04/30/2013 - 13:59
What kind of rest between stes?
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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