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Arm Workout Plans and Routines



Please search below for your program or browse through all of the workout routines available with the menu bar to your left. These free Arm exercise workouts plans are available for you to print and bring with you to the gym or health club in your city.

Purpose:...
Type of Program: Hypertrophy
Level:
Advanced
Days:5
Purpose:This is for Mass so hitting each individual ste of muscles is key in overall eve...
Type of Program: Sport Specific
Level:
Advanced
Days:5
Myfit Recommended
Purpose:Ex. Monday (day 1), Tuesday (day 2), Wednesday (day 3), Thursday (day 4), Fr...
Type of Program: Hypertrophy
Level:
Advanced
Days:5
Purpose:...
Type of Program: Muscular Definition
Level:
Beginner
Days:3
Purpose:...
Type of Program: Muscular Definition
Level:
Beginner
Days:3
Myfit Recommended
Purpose:Ex. Monday (day 1), Tuesday (day 2), Wednesday (day 3), Thursday (day 4/REST), F...
Type of Program: Muscular Definition
Level:
Advanced
Days:4
Purpose:Week 7 & 8...
Type of Program: Sport Specific
Level:
Intermediate
Days:7
Myfit Recommended
Purpose:In the post-season you should be dedicated to gaining size and strength. Eating...
Type of Program: Sport Specific
Level:
Advanced
Days:6
Purpose:Complete this program 3 days per week. ie. Monday, Wednesday and Friday. Also m...
Type of Program: Muscular Definition
Level:
Intermediate
Days:3
Purpose:...
Type of Program: Sport Specific
Level:
Advanced
Days:7
Purpose:Day 1: Back, Biceps Day 2: Chest, Triceps Day 3: Legs Day 4: Back, Biceps Da...
Type of Program: Sport Specific
Level:
Advanced
Days:6
Purpose:...
Type of Program: Muscular Definition
Level:
Intermediate
Days:3
Purpose:This workout can be completed in the resort/hotel gym during your vacation. Use...
Type of Program: Muscular Definition
Level:
Intermediate
Days:3
Purpose:Train hard on Monday, Tuesday. Rest on Wednesday then train hard on Thursday and...
Type of Program: Strength
Level:
Advanced
Days:7
Purpose:This program is for a beginner into weight training and can be completed Monday,...
Type of Program: Muscular Definition
Level:
Beginner
Days:4
Purpose:...
Type of Program: Strength
Level:
Beginner
Days:3
Myfit Recommended
Purpose:This arm body building exercise/workout program is designed to increase biceps b...
Type of Program: Hypertrophy
Level:
Advanced
Days:2
Purpose:This is a summer workout program designed for muscular strength....
Type of Program: Strength
Level:
Intermediate
Days:5
Purpose:This a program set for a week. Please take Wed off and train Mon, Tues, THurs an...
Type of Program: Sport Specific
Level:
Intermediate
Days:5
Myfit Recommended
Purpose:This is a basic Biceps Brachii muscle workout to begin into hypertrophy t...
Type of Program: Muscle Specific
Level:
Beginner
Days:2
Purpose:...
Type of Program: Sport Specific
Level:
Intermediate
Days:5
Purpose:This program will allow you to build muscle and gain the endurance needed to pla...
Type of Program: Sport Specific
Level:
Intermediate
Days:7
Myfit Recommended
Purpose:This is the best full body workout for men who are just beginning working out be...
Type of Program: Muscular Definition
Level:
Beginner
Days:4
Purpose:This program is designed to increase your overall strength. Waiting 4-5 minutes...
Type of Program: Strength
Level:
Intermediate
Days:5
Purpose:This is an off-season wrestling program. ...
Type of Program: Muscular Definition
Level:
Advanced
Days:4
Purpose:Have protein shake 45 minutes before workout. Eat Carbs and protein shake again...
Type of Program: Strength
Level:
Advanced
Days:5
Purpose:...
Type of Program: Muscular Definition
Level:
Beginner
Days:5
Myfit Recommended
Purpose:Ryan Reynolds works out quite hard and also plays hard. By having a naturally h...
Type of Program: Muscular Definition
Level:
Intermediate
Days:7
Purpose:...
Type of Program: Muscular Definition
Level:
Beginner
Days:2
Purpose:N/A...
Type of Program: Sport Specific
Level:
Intermediate
Days:7
Purpose:My goal is to increase my overall score when taking the APFT, which includes the...
Type of Program: Endurance
Level:
Beginner
Days:5
Myfit Recommended
Purpose:In order to look like brad pitt you're going to need to 5
Purpose:...
Type of Program: Sport Specific
Level:
Advanced
Days:7
Purpose:This program is designed to do muscular fitness Mondays, Wednesdays, and Fridays...
Type of Program: Strength
Level:
Intermediate
Days:7
Purpose:This is a four day split workout following the pattern of ABCDABX and focusing o...
Type of Program: Muscular Definition
Level:
Beginner
Days:7
Myfit Recommended
Purpose:Herschel Walker is a powerful running back that trained hard and played even har...
Type of Program: Sport Specific
Level:
Advanced
Days:6
Myfit Recommended
Purpose:...
Type of Program: Muscular Definition
Level:
Intermediate
Days:5
Purpose:Workout days are Monday, Tuesday, Thursday, Friday, Saturday, Sunday, with Wedne...
Type of Program: Hypertrophy
Level:
Intermediate
Days:7
Purpose:This is an In-season Lacrosse Workout Plan. Don't do plyometrics on days that y...
Type of Program: Sport Specific
Level:
Intermediate
Days:7
Purpose:The First few weeks is all about getting the muscle mass and the stregnth so you...
Type of Program: Sport Specific
Level:
Intermediate
Days:4
Myfit Recommended
Purpose:These are sample arm workouts that you can do to get big arms. Remember that yo...
Type of Program: Muscle Specific
Level:
Advanced
Days:3
Myfit Recommended
Purpose:Mark Wahlberg is a tough guy and celebrity icon. He got that way as a singer wi...
Type of Program: Hypertrophy
Level:
Advanced
Days:7
Purpose:Following each workout amd complete 20 minutes of cardio on machine of choice us...
Type of Program: Strength
Level:
Beginner
Days:6
Purpose:Each Workout should always be followed with protein intake. Days 1 & 3 are hard...
Type of Program: Sport Specific
Level:
Intermediate
Days:4
Purpose:Thermogenics, N.O., and Protein supplements used....
Type of Program: Muscular Definition
Level:
Advanced
Days:6
Purpose:I am just experimenting with this and using my very basic knowledge to build a w...
Type of Program: Muscular Definition
Level:
Intermediate
Days:7

These programs have been approved by an award winning personal trainer. Workouts with the Myfit.ca symbol were created by our staff..

Biceps Brachii or Arm Muscle Anatomy and Overview

Biceps, arms, arm, pipes, guns, peak, long head, short head, front of the arm, Upper Body anatomy pictureBiceps are made up of two (bi) muscles. These muscles are the long head and the short head.

Biceps Brachii Function

The primary function of the Bicep muscle is to move the forearm towards the shoulder (elbow flexion). The secondary function of the bicep brachii is supination of the forearm.

Biceps Brachii Origin

The origin of the bicep muscle attaches onto the Scapula at two places (Supraglenoid Tuberosity and the Coracoid Process)

Biceps Brachii Insertion

The insertion points are onto the Radius (Tubercle) and the Fascia of the forearm (Bicipital Aponeurosis).

Biceps Brachii Training

Increasing Bicep Size: Be sure to keep your train at different intensities and focus on a full range of exercises. Since biceps are a small muscle group, do not perform more exercises and sets than larger muscle groups.
For Sport:Biceps aren't a very integral muscle for sport and isolation exercises should be kept to a minimum.

Biceps are worked during any pulling action. Some people recommend training biceps with your back and some people say to train it at a different time. The right answer is… Vary your routine every month to never allow your body to adapt.

Also see the Brachialis Muscle.

Arm Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Arm' are: Biceps, arms, arm, pipes, guns, peak, long head, short head, front of the arm, Upper Body

Biceps Brachii Exercises

This is a complete list of Biceps Brachii weight lifting exercises. If you don't know where else to find exercises to work your Arm try the above exercise link.

Brachialis or Arm Muscle Anatomy and Overview

Brachialis, Side of the Arm, lower biceps, guns, arms, arm, Upper Body anatomy pictureThe Brachialis makes up a large part of the arm and is mostly trained when also training the Biceps Brachii.

Brachialis Function

The function of the brachialis is elbow flexion.

Brachialis Origin

The origin is on the anterior of the humerous.

Brachialis Insertion

The insertion is on the Ulna (onto the coronoid process).

Arm Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Arm' are: Brachialis, Side of the Arm, lower biceps, guns, arms, arm, Upper Body

Brachialis Exercises

This is a complete list of Brachialis weight lifting exercises. If you don't know where else to find exercises to work your Arm try the above exercise link.

Forearm or Arm Muscle Anatomy and Overview

Wrist Extensors, Wrist Flexors, Forearms, Arm, Forearm anatomy picture

Forearm Function

The fuction of the forearms is for wrist extension, abduction, adduction and finger extension/abduction.

Forearm Training

Training the forearms is usually one of the easier muscle groups to train because when you use dumbbells your forearms are always working against gravity to hold onto the weights. If you plan on training forearms on their own day, pick a lower body day.

Carpal Tunnel Syndome is associated with forearms and please take a break from forearm training if you feel pain or any irritation in your forearms.

Arm Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Arm' are: Wrist Extensors, Wrist Flexors, Forearms, Arm, Forearm

Forearm Exercises

This is a complete list of Forearm weight lifting exercises. If you don't know where else to find exercises to work your Arm try the above exercise link.

Triceps or Arm Muscle Anatomy and Overview

Arms, Triceps, horseshoe, Tricep, Upper Body anatomy pictureThree muscles (long head, lateral head and the medial head) make up the tricep.

Triceps Function

The function of the tricep is for elbow extension, shoulder extension and adduction.

Triceps Origin

The triceps originate onto the scapula and the superior and inferior radial groove of the humerous (posterior).

Triceps Insertion

The triceps insert onto the olecranon process of the ulna.

Triceps Training

Keep in mind that when you push something you use your chest and triceps. Your triceps may be weaker after you complete a chest workout.

Arm Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Arm' are: Arms, Triceps, horseshoe, Tricep, Upper Body

Triceps Exercises

This is a complete list of Triceps weight lifting exercises. If you don't know where else to find exercises to work your Arm try the above exercise link.
 
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