| Author | Rod Ferris B.A. CPT (YMCA, ACE), CPAFLA,CFC | Fitness Level | Advanced | Type | Hypertrophy | | Days in Plan | 2 Days | Rest Between Sets: | 1:30-2:00 minutes |
Duration | 60 Min per session |
This arm body building exercise/workout program is designed to increase biceps brachii, triceps and forearm size. Complete this arm/ bicep/tricep training program twice weekly. This is NOT a complete fitness program; these exercises should be added to your current regeme for arm growth.
A planned nutritional program is one of the most important aspects of increasing size for any bodypart. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Also, have carbs and protein during and after a workout for muscle recovery. This is needed for increasing arm size.
This program focuses on compound exercises first and then isolation exercises to increase testosterone and growth hormone output for the rest of body for building size.
A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).
All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:
Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps |
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| Day | 1 - Upper Body |  | 1. Bench Press
| Sets: | 3 | Reps: | 8 | | Notes: | This compound exercise is excellent for arm building and growth hormone production. The secondary muscles for this exercise are your Triceps. |
|  | 2. Dips
|  | 3. Overhead Cable Extensions
|  | 4. Overhead Tricep Extentions
| Sets: | 3 | Reps: | 12 | | Notes: | Pyramid this exercise until failure. |
|  | 5. Tricep Kickbacks
| Sets: | 3 | Reps: | 12 | | Notes: | Make sure to get 12 reps. Go until failure. Make sure to watch your form. |
| | Day | 2 - Upper Body |  | 1. Bent-over Barbell Rows
| Sets: | 3 | Reps: | 8 | | Notes: | This compound exercise works not only your back, but your biceps too. Push yourself hard during this exercise. |
|  | 2. Seated Row
|  | 3. Barbell Curls
| Sets: | 4 | Reps: | 8 | | Notes: | Notice that 4 sets are in order. Challenge yourself. |
|  | 4. Concentration Curls
| Sets: | 3 | Reps: | 20 | | Notes: | Complete three sets of 21's, you may need your hand for assistance. |
|  | 5. Preacher Curls
| Sets: | 3 | Reps: | 6 | | Notes: | Go for six reps at the very max,and make sure to try a one rep max every three weeks. Also make sure to change up the exercises every week, but follow the same workout principles. |
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Arm (Biceps Brachii, Triceps, Forearms) Building
Basics | Related Workouts Why do most trainers get their clients to write down their workouts? It is because it works. Recording your workouts allows you to track your progress, determine what is working and track your weight and measurements to see what is giving you results. This is the best $12.00 + shipping you'll ever spend on your body.
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