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 Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration10 weeks
  • Days Per Week
  • Time Per Workout60-75 minutes
  • Equipment Required
    Barbell, Cables, Dumbbells, EZ Bar
  • Target Gender Male & Female
  • Workout PDF Download Workout

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.

Recommended: Need help building muscle? Take our Free Muscle Building Course

Big Arm Routine

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
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


omar sabry
Posted on: Mon, 01/26/2015 - 10:39

Hi Steven ,

its great workouts but i don't know the weight that i suppose to use

Posted on: Mon, 10/12/2015 - 12:00

When you first start a routine or exercises it's always best to start with a weight your slightly more then comfortable with and work up from there, if you start to heavy you will plateau,

Posted on: Mon, 05/30/2016 - 10:04

Narrow your grip

Posted on: Sat, 02/20/2016 - 21:37

I just need some advice on how to get your outer biceps.

Posted on: Mon, 10/12/2015 - 12:02

When you first start a routine or exercises it's always best to start with a weight your slightly more then comfortable with and work up from there, if you start to heavy you will plateau,

ranjith kumar gadila
Posted on: Fri, 01/23/2015 - 08:52

Hi steven,
I have been working out for last 9 months but my arms size is not not increasing plz guide me a routine for bigger arms.
Thanks, Ranjith.

Posted on: Mon, 11/03/2014 - 21:41

I want to do this twice a week for 10 weeks do you think this will be fine do it on monday and friday

Posted on: Tue, 09/09/2014 - 21:37

Gday, just wondering on the 20rep set, do i keep the same weight as the 8rep sets or drop it down? Cheers

Posted on: Mon, 10/12/2015 - 12:03

No!!! Deload to a weight you will struggle to get 20reps even if you cheat the last couple of reps it's all about the burn!!!

Posted on: Sun, 06/29/2014 - 03:02

I do this workout
monday- chest
tuesday -back
wednesday -biceps
thursday -triceps
friday- shoulder and abs
saturday -legs
is this workout pattern gud??
if any change required...pls mention me in reply

hugo ortega
Posted on: Thu, 04/17/2014 - 15:04

This workout should only be done once a week or everyday ?

hugo ortega
Posted on: Thu, 04/17/2014 - 15:03

Do I do these workouts just once per week or every day? Thanks

Posted on: Thu, 04/17/2014 - 14:36

Is it good to make 1 set 20 reps after any exercise? I think you can overtrain you arms?

Posted on: Tue, 04/15/2014 - 19:34

I've been working out for a month and a half 6-7 days week, with not that much cardio. With this workout is it still ok to just add this whole workout to my current workout I already do on my bi and tri days.

Posted on: Sat, 03/08/2014 - 19:51

Isn't this too much, shouldn't any full workout be a total of 15 sets

Posted on: Tue, 03/04/2014 - 22:29

Hello, I'm 17 years old and just finished my last season of high school wrestling. I wrestled(cut to) 120, and I'm currently weighing 140 I want to have bigger arms and legs but I'm a lengthy guy can you send a workout plan or any tips on helping me? Thanks it would mean a lot

Posted on: Thu, 02/27/2014 - 19:13

Do i need to lower the weight when i do 20 reps??

raj cr 14
Posted on: Wed, 02/12/2014 - 09:56

can i use this workout routine while with chest and tricep and back with bicep reply fast

Posted on: Sun, 01/12/2014 - 23:26

can i combine this workout routine with another workout routine since this one is only 1 day a week?
ex. Monday this routine. Tuesday chest routine.

glen elkin
Posted on: Sat, 12/14/2013 - 05:11

Hey, could i do dumbell curls instead of barbell? My ulna hurts when i do heavy barbell curls.

Posted on: Fri, 12/06/2013 - 08:52

Ive been using all sorts of rep ranges, trying to find the best to build big mass amounts, trying to put on some serious muscle mass, but i want to make sure im doing the right rep ranges. ive been using jay cutlers workouts on body, and most of the workouts are 3 sets of 10 or 4 sets of 10. but it changes every week. with my experience i understand the hypertrophy sweet spot is 8-12 reps. but how many sets? using five sets i get big pumps, using 3 sets...ehh sorta feel it. so what should i do, use pyramid style reps, switch it every week? or just stick with 5 sets or 4 sets, and how many reps. thanks. because ive heard before that if you do more than 4 sets, it will do the opposite of hypertrophy, like more than 4 sets isnt for size.

Posted on: Tue, 12/03/2013 - 17:49

In the workout of 5 sets and 8 reps .... I keep the weight as it is ? Or i increase the weight every set ?

Posted on: Mon, 10/12/2015 - 11:56

I would keep the weight the same and once your able to complete 5 sets of 8 reps with good form, increase the weight by 1-2.5kg and once completed increase by 1-2.5kg and so on..........

Posted on: Tue, 12/03/2013 - 14:30

I haven't got access to a gym and all i have is dumbells, what is an alternative but similar excersise I could use for the tricep push down? And is it okay to use dumbells instead of barbells? Thanks

Posted on: Fri, 12/06/2013 - 08:55

triangle push ups, skull crushers, closer grip dips, kick backs, dumbell tricep extension.

Kyle austine
Posted on: Sat, 10/05/2013 - 06:11

Is this workout gives you result for bulk/big arms only or it can be good for cutting.
I don't want to get big/bulk arm. :)


Posted on: Sun, 09/08/2013 - 14:25

I dont have access to cable machines. What excersise(s) should I substitute in this case?

Posted on: Mon, 07/29/2013 - 04:46

i am 18 years old my arms is 14 inch i need two inch mre in 2months.... n my traps r smal i want a bigger trap so what kind of workout i should perform????

Posted on: Sat, 07/06/2013 - 06:43

Could I do a drop set after the 8rep sets for the 20 rep ones?

Posted on: Tue, 07/02/2013 - 07:38

hai steve
actually i am doing exercise 1&1/2 year but when i leave for the exercise in at least for 4 days my body is going loose it's. does not stand tightly plz tell me what i wanna do for that

Posted on: Fri, 06/28/2013 - 15:37

will this also workout forearms

Posted on: Wed, 05/15/2013 - 00:51

Hi, just trying this routine for the first time to break from my stock-standard. Is it better to do the exercises as bis/tris/bis/tris, or just smash out both bi exercises and then do both tris in succession? Thanks!

Posted on: Sun, 03/31/2013 - 23:54

Also, adding to my last comment, I would do this routine on either Monday Wednesday or Friday, so would I be able to bench on that day that I did this routine? Thanks.

Posted on: Sun, 03/31/2013 - 23:48

So I can do this workout once/week for 8 weeks and twice/week for the last 2 weeks AND do my different bench presses every Monday Wednesday and Friday. Then on Tuesday and Thursday I can do my leg and back workouts? I take the weekends off.

Posted on: Mon, 03/18/2013 - 16:17

Hey Steve is it ok if I go ahead and start doing this routine twice a week because I've bn doing the 6 week bicep building workout on the website and i was just wondering since ive already bn workn my biceps twice a week going down to once a week I wouldn't be getting the results I'm wanting... Lemme know what you think

Posted on: Sat, 03/09/2013 - 17:10

I perform this big arm routine twice a week, is it ok?

Posted on: Thu, 02/28/2013 - 14:14

Can I do triceps before biceps? Does it make any difference?

Posted on: Wed, 02/27/2013 - 09:02

I love football very much ill play 4times a week does it reduces the growth of arms

Posted on: Sun, 02/10/2013 - 05:35

Good day to you Steve. I have a question about the weight/s you put in.
for example:
Barbell Curl - 5 sets & 8 reps
Barbell Curl - 1 set & 20 reps

- Should the first exercise be in a heavy weight 'cuz the reps are low, right?

Posted on: Fri, 02/08/2013 - 23:20

Hi Steve,Killer workout. I am doing the 4day power muscle burn split but have dropped the the arm elements and am doing this workout on day 5. I have found that my closed grip bp is much more effective when I am doing it on a different day to chest. What are your thoughts on this approach. Mon chest, tues back, wed rest, thu shoulders, fri legs, sat big arm routine sun rest.

Posted on: Thu, 02/07/2013 - 08:10

Hi Steve, I've been training for 4 months, my chest and back gained much, shoulder gained a bit, but i didn't find my arms grow. My routine :
Monday : Chest - Tricep
Tuesday : Back - Bicep
Wednesday : Shoulder - Leg
Thursday : off
Then repeat...

I put heavy weight on my training, I've been eating enough nutritions and sometimes over, and my strength keep increasing until today, and back and chest really grow fast, but the arms size doesn't increase. I am trying to go for :
Monday : Chest - Tricep
Tuesday : Back - Bicep
Wednesday : Shoulders - Leg
Thursday : off
Friday : Tricep
Saturday : Bicep
Sunday : Shoulders
Monday : off
and so on..

Do you have any recommendation for my trouble Steve. I really need those big arms otherwise I'll look funny. Thanks a lot.

Posted on: Fri, 02/01/2013 - 12:29

Also is sauna good or bad for building muscle ? And lastly is casein , weight gainer and whey protein a good combination?

Posted on: Thu, 01/31/2013 - 22:56

I was wondering if its possible to lose fat and gain muscle? And if so how what foods to avoid and what foods should I eat? I heard a person has to eat a lot to gain muscle , how can I eat a lot without getting fat but ripped?

M&S Team Badge
Posted on: Thu, 02/07/2013 - 15:33

I've heard it's possible, but it's extremely difficult. Most will benefit from choosing one goal or the other. You can always lose the fat after you build the amount of muscle you want. If you want to gain weight with minimal fat, eat just slightly above your caloric needs. Here is a helpful calculator for you to determine your daily calories.

Posted on: Thu, 01/24/2013 - 19:52

Thank you so much for the advice !

Posted on: Tue, 01/22/2013 - 20:36

Hello , I would like to know if its better to workout tricep with chest and bicep with back or tricep with bicep and back and chest separately ? Also if I don't become sore does this mean my muscle is not growing ? And lastly which supplement is most effective in mass growth ?

M&S Team Badge
Posted on: Thu, 01/24/2013 - 18:10

It's good practice to work muscle groups that support one another. For example, you're actually hitting your triceps a bit when you work chest, so it's a good idea to include tricep specific exercises on chest day. I personally combine back and biceps as well.

Soreness, or lack of soreness, is not a great indicator of muscle growth. Many lifters may not experience much soreness at all and still grow. The idea when building mass is to stimulate growth, not obliterate your body and central nervous system.

In terms of supplements, any quality whey protein for a post workout shake (I also include carbohydrates) is great. You also might want to look into a weight gainer, as these shakes have tons of calories, which you'll need in order to add mass.

Posted on: Sat, 01/19/2013 - 06:58

I showed this to my guy cuz he was having few probz in building arms and he is following it now. we both agree that this routine is great. tankx.

dharmendra singh
Posted on: Sat, 01/19/2013 - 00:50


Posted on: Sun, 01/13/2013 - 23:16

This is mainly the same type of workout that Monca on the Brinkzone recommends.
low weights high reps at the end of your sets.
Do you add that to all your routines ??