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

• Main Goal: 
  Build Muscle
• Workout Type: 
  Single Muscle Group
• Training Level: 
  Intermediate
• Days Per Week: 
  1
• Equipment Required: Barbell, Cables, Dumbbells, EZ Bar
• Target Gender: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