The Big Arm Routine

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

Build Muscle
Single Muscle Group
Intermediate
1
Barbell, Cables, Dumbbells, EZ Bar
Male & Female

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

 

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About The Author
Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.

475 Comments+ Post Comment

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

Hi Steven ,

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

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

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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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.

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

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

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

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

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

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

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

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

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

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.

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

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

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

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 building.com, 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.

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

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

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

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

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

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

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

Hi!
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. :)

Thanks

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

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

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

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????

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

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

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

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

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

will this also workout forearms

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

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!

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

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.

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

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.

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

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

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

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

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

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

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

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

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

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?

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

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.

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

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.

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

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

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

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?

Joey's picture
Posted Thu, 02/07/2013 - 15:33
Joey

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.
https://www.muscleandstrength.com/tools/bmr-calculator

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

Thank you so much for the advice !

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

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 ?

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Posted Thu, 01/24/2013 - 18:10
mnsjason

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.

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

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.

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

good

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

Hi,
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 ??

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Posted Wed, 01/02/2013 - 18:10
Edwardo

I'm anxious to try this routine. Should I be using the same amount of weight for the 5 sets of 8 as for the 1 set of 20? Or should the 5 sets be heavier?

Joey's picture
Posted Thu, 01/03/2013 - 16:12
Joey

The initial 5 sets should be heavier. Use a weight where you struggle to complete the prescribed reps.

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Posted Sun, 12/23/2012 - 06:26
sanju

hello steve i am sanju. and here my bicep workout plan. I would like to know is that better or not.
Chin up - 30
B/B curl - 4 set-12-10-8-6
B/B twenty one - 4 set- 4*7
E/z Bar curl - 4 set-12-10-8-6
Alt D/B - 4 set-12-10-8-6
E/Z BAR CURL - 4 set-12-10-8-6
Prone D/B Curl - 4 set-12-10-8-6
Hemmer curl - 4 set-12-10-8-6
Sitting close half B/B curl - 4 set-12-10-8-6
So i would like to know can i go for this. Or any change...??? I do this 1 day per week.

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Posted Mon, 12/17/2012 - 00:21
Harvey

How long will this workout usually take?

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Posted Wed, 12/12/2012 - 01:44
Jesse

Ok so your only supposed to do the 12 total sets for biceps?? because i generally do alot more like around 20 with supersets and dropsets mixed in.

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Posted Sun, 12/09/2012 - 15:54
Shelby

I have been woking out for 3 years, and my arms are not getting bigger. I have an appointment with a nero MD, I know I have hurt my right arm, unable to lift more than 20 lbs. Should I continue to try with the pain or wait for MD advice. Thanks