Big Arms Workout

Author Rod Ferris BA, CPT (YMCA, ACE) CFC, CPAFLAFitness Level AdvancedType Muscle Specific
Days in Plan 3 Days Rest Between Sets:
Duration40 Min per session
These are sample arm workouts that you can do to get big arms. Remember that you should be focusing on your larger muscle groups like your chest and back.

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
Day 1 - Arms
Barbell Curls Exercise Picture 1. Barbell Curls
Sets: 4Reps: 8
Tricep Pulldowns Exercise Picture 2. Tricep Pulldowns
Sets: 4Reps: 8
Overhead Tricep Extentions Exercise Picture 3. Overhead Tricep Extentions
Sets: 3Reps: 6
Cable Curls Exercise Picture 4. Cable Curls
Sets: 3Reps: 12
Cable Incline Pulldowns Exercise Picture 5. Cable Incline Pulldowns
Sets: 3Reps: 6
21s Exercise Picture 6. 21s
Sets: 5Reps: 7
Lying Bicep Isolation Curls Exercise Picture 7. Lying Bicep Isolation Curls
Sets: 3Reps: 12
Notes:go to failure, focus on form.
One Arm Reverse Pulldowns Exercise Picture 8. One Arm Reverse Pulldowns
Sets: 3Reps: 12
Notes:Go till failure

With this log you will be able to print off as many sheets as required to track this workout.

Big Arms Basics

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