- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration4 weeks
- Days Per Week2
- Time Per Workout15-30 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines, Other
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Looking for a routine to blow those guns up in a hurry? Look no further! We all know how important it is to train legs, chest, shoulders, and back with reckless intensity, but every guy wants to improve the most visible mirror muscles – his arms! These workouts will have you filling out your shirts in 4 weeks flat; no more baggy sleeves!
Frequency is the name of the game when you're trying to improve a week body part, and you need to organize your entire split accordingly. Your arms can really take a beating and be ready for more in days, so we're going to schedule two arm-focused workouts per week. To allow for adequate rest, you'll need to consolidate the rest of your week as follows:
- Day 1: Arm Workout 1
- Day 2: Legs
- Day 3: OFF
- Day 4: Chest and Shoulders
- Day 5: Arm Workout 2
- Day 6: OFF
- Day 7: Back
Don't worry, your chest and shoulders won't shrink without entire days of their own! One workout still leaves plenty of time and energy for one or two bench press variations, an overhead press, and a few different flyes and side raises. By consolidating these parts into one day, you also leave more time for extra arm workouts and adequate rest – the two things you'll need most to grow those guns!
On the legs and back days, train as you normally would. Squats, deadlifts, leg presses, rows, and pull-ups – the stuff you should be doing year-round. Make sure you keep up the intensity on these days, especially when you train back. Your arms won't grow if you're not gaining overall strength and body weight, so don't think you can afford to dedicate your whole damn week to curls and extensions!
Without further ado, here are your twice-weekly arm workouts for this four-week routine. Always warm up with 50 – 100 easy reps of very light curls and extensions before you get started. You don't want to fatigue your arms before the real work gets under way, but you do need to get plenty of blood into the muscles before you handle heavy weights.
Week 1 Arm Workouts
|Tricep Dips (As many sets as it takes to get 50 total reps with your body weight.)||50 Total|
|EZ Bar Cheat Curls (Make sure your biceps do most of the work!)||3||10|
|Incline Dumbbell Curls (1 rest-pause set for 20 – 30 total reps. Use strict form!)||20-30 Total|
|Rope Push-Downs (1 rest-pause set for 30 – 40 total rep.s)||30-40 Total|
|Super-Set (Use the same weight for each exercise, and aim to hit failure between 10 and 20 reps.)|
|EZ Bar Skull Crushers||3||10-20|
|EZ Bar Close-Grip Curls||3||10-20|
|Reverse Barbell Curls (Cock your wrists back at the top of each rep to make your forearms do the work.)||3||12|
Week 2 Arm Workouts
|Weighted Tricep Dips (Add extra weight if necessary.)||3||8|
|Alternating Dumbbell Curls||3||10|
|Machine Preacher Curls||4||20|
|Overhead Dumbbell Extensions||3||12|
|Incline Skull Crushers (Aim for 12-15 reps for the first set, as many as you can get for the second set.)||2||Failure|
|Preacher EZ Bar Curls (Same protocol as the incline skull crushers.)||2||Failure|
|Rope Hammer Curls||3||20|
|Close-Grip Machine Presses||4||10|
Week 3 Arm Workouts
|Close-Grip Bench Press (try to use the same weight for all sets.)||5||5|
|Close-Grip Chin-Ups (with your body weight, stopping a rep before failure on each set.)||5||1 Rep Shy of Failure|
|Pin-Press (In the power rack: set up so you have about a 12” range of motion, use a close grip, and come to dead stop between reps. try to use the same weight for all sets.)||5||5|
|Incline Curls (With the same weight; try to hit 15 – 20 reps on the first set.)||3||Failure|
|Rope Hammer Curls||5||20|
Week 4 Arm Workouts
|Close-Grip Bench Press (Try to use the same weight for all sets.)||5||10|
|Close-Grip Chin-Ups (Try to use the same added weight for all sets.)||5||5|
|V-bar Cable Curls||3||20|
|Incline Dumbbell Curls||4||20|
|Weighted Tricep Dips (Work up to a top set of 5 reps. Rest, reduce the weight by 50%, and do as many reps as you can. Rest, and do a third set with just body weight for as many reps as you can.)|
|EZ Bar Curl (1 rest-pause set for 20-30 total reps.)||20-30|
|Straight Bar Push-Downs||3||15|
|Reverse EZ Bar Curls||3||15|
|Incline Skull Crushers||3||15|
Eat to Grow!
No matter how pumped your arms feel while you're training, they're never going to really grow until you eat and rest. Like every other body part, your arms will only grow if you're gaining strength and muscular body weight, so get plenty of clean food and sleep. With enough dedication, you'll be amazed at how fast you can progress in just 4 weeks!
Can I use this program with other programs? I want to work chest, back, legs, and shoulders too you know
Hey Justing, I've insanely long arms and no matter how harder I worked, my arms never gained size. I tired this program and it seems to be working great for me so thanks much. My Question, Can I continue this program for another 6 months?
hello I am 300lbs and I am trying to build/ sculpt my whole body I was just wondering if anybody knows of the best way to build your whole body at once I used to be in good shape then I let myself go and stared partying a few years ago... i'm trying to get back in a full body building routine does anybody know the best routines for what I am trying to do?
Hey guys what exercise should i add to this routine ?
Hey guyswhat exercise should i add in every week routine?
How come why for so many people don't know how to
speak Engrish when leaving a comment. You morons drive
mine crazy with ur lack of knowledge and stupid questions.
Hey I whey 300 lbs. what is the fastest way to get 8 pack abs?
I've seen real results with this workout and i like it so much now i repeat the last week cause it's more intense
If you combine it with elliptical/cardio traning it helps even more
On week 5 atm and I've gotta say i can already see the results, this is a great workout!Just one question though,I'd like my arms to stay this big so would it be ok if I do this workout for another 4 weeks or is it better for me to switch to another one,and if so is there one anyone would recommend?
Malone if you wish to keep your arms that big you would have to make them bigger... so if you do this workout routine again add more weights to your sets... and do something for me start with week 2 and then move on to week 1 and then week 4 and then week 3 and end with week for again...so its basically 5 weeks and plzz feel free to add other workouts to your workout routine remember to add more weight plzzzzzz......by the way i'm only 15 years old and i'm a fitness expert
Hey. What exercise do you suggest to add for this routine you said first two week is for strength and last two week is for building mass..?
When bench pressing I usually do reps in the range of 4-6 for strength and my chest is pretty big but Imma try this workout and see what happens.
billy no strength training is when you do a rep range between 8 and 12... if you are doing a rep range between 4 and 6 its for building mass but you must go heavy
there is a ''pin-press'' workout in week 3 workout 2 and I wanted to ask if you could explain me or show me somewhere how to do it.
pin-press: use either a bench press "machine" that has the assist bars along the sides to guide the bar or a bench press bench that has adjustable rest bars on the side. set up those rest bars so that when you bring the bar down off the rack you're actually setting the bar on the rest bars on each side of the bench approximately 12 inches from your chest (whatever gives you 12 inches of motion from rack to rest bars). pin-press is when you take the bar from the rack, bring it down, set it on the rest bars so that you aren't holding up any weight, pause for a hot second, then push it back up. and repeat until you've completed your set.
hope that helps, it's tough to describe.
i want to take suppliment , vch one is good to tak
i hav shape bt i want size
The best supplement is food, and lots of it, you need to eat more to get big, whatever you eat now double it, steak, chicken, brown rice, sweet potato (so you literally feel like you are going to be sick all day every day) then you will grow
can anyone tell me what is super set.???
a super-set is when after you just finished an exercise, you immediately switch to the next workout. it will give you an insane pump.
When i do chest i do bench press, wouldn't it be to stressful for the chest to do the next day close grip bench press?, or pin-press?
bench is for chest, closegrip you are working your tri's. your hands are closer.
Cm I repeat this workout after 4 weeks again.
Great workout. Followed for the duration with 60 seconds rest between sets where called for. Arms are much more toned and a little bigger.
I hate it when someone posts a program and doesn't list the rest time between sets. Given this is a free program you get what you pay for.
Agreed. This guy calls himself a "fitness expert" and then posts a training program for beginners without listing rest times between sets and exercises.
Augie as a fitness expert myself i would like to give you the rest times for this programme for the first week give yourself 90 seconds rest between each set...for the second week give yourself 60 seconds rest between sets and for the last 2 weeks give yourself 30 seconds rest between sets... the reason why the rest times for the first 2 weeks are longer than the last 2 weeks is because for the first 2 weeks you'll be doing strength training and the last 2 weeks are for building overall muscle mass............it would make no sense having muscle but have no strength okaaaaaayyyyy. by the way i'm only 15 years old
Its a question? I have 55 years and I can't keep bigers my arms just when lift , you can recommend some products to build and keep my muscle thanks,
There aren't any "products" to make your arms big. The driving factor for your physique goals is your diet. For muscles to grow you need to eat more calories than what your burn and a majority of these should come from lean sources of protein (chicken breast, turkey, lean beef, low/no-fat Greek yogurt, etc.).
What weight should I use for the different exercises?
good workout..... supersets are key to blasting arms
how super set perform.?
doing back to back exercises without a rest in between.
well, rabeet a super-set is when you do an exercise and move on to the next one with no rest inbetween eg. if u r doing 3 set of 6 reps of bicep curls..after your third set you move on to your next exercise with no rest inbetween
I been working out at the gym and it hard to get that 6 pack abs. I used to weight at 195 lbs but now I weight at 150 but I need to lose about 10 lbs. Can u tell me what the quickest way to lose weight and have a 6 pack abs?
Sorry Josh, but that is incorrect. A rest pause is when you go to failure, then rest while still holding the weight, and then pump out those last reps.
One rest pause set means to pause at the top of the rep. For instance when you do a bicep curl you pause when at the top of the rep when fully tense and it adds intensity. Or when doing v bar push down you pause at the bottom of the rep at full extension. And 20-30 reps means to do it 20-30 times so pretty much failure.
I wanna build a very shape and weight muscle
What does it mean by one rest pause set of 20-30 reps? I really wanna do everything right!
mass are shape
Hey Justin, I've insanely long arms and no matter how harder I worked, my arms never gained size. I tired this program and it seems to be working great for me so thanks much. My Question, Can I continue this program for another 6 months?