This eight-week arm workout program will help you achieve the sculpted, bigger arm you’ve always desired. It is mainly focused on bulking and strengthen the arm over an 8-week split. The first four weeks are dedicated to pumping up the muscles. Over the last four weeks, the individual will focus on performing these exercises with heavier weights in order to increase strength and muscle mass.
If you want big, proportionate arms that seem full out, it’s necessary to change the position of your shoulder and upper arm to avoid muscle imbalances. For example, instead of solely training your biceps with standing barbell curls on a weekly basis, alternate between incline dumbbell curls and preacher curls.
As part of a bulking process, it is recommended that you include a variety of exercises, such as barbell curls, pull-up and dips, which span a wide range of reps (6-15 reps). Exercises should be spread out over a period of two to three days to maximize growth potential.
Keep in mind that doing completely arm-focused workouts every day is just not an option — you must allow time between training sessions to let the muscles to recover and grow.
Arm Workout For Pumping Up Your Biceps and Triceps
Weeks 1 – 4
Barbell Curl: 4 Sets of 12-15 Reps
Stand up straight while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows close to the torso. Curl the weights forward until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second squeezing your biceps, then return back to the starting position. Repeat for as many reps and sets as desired.
Incline Dumbbell Curl: 4 Sets of 12-15 Reps
Sit with your back against the bench, and weights by your sides. With your palms facing up, Curl the dumbbells until they reach your shoulders. Maintain a full contraction by squeezing your biceps at the top of the movement. Lower the dumbbells slowly back to the starting position, and repeat for as many reps and sets as desired.
Hammer Curls: 4 Sets of 12-15 Reps
Stand with your feet shoulder-width apart and a pair of dumbbells in your hands, palms facing your body. Slowly curl the dumbbell up to your shoulders while keeping your elbows close to your body. Pause for a second at the top of the lift, squeeze your biceps, and then lower the weights slowly.
EZ Bar Preacher Curl: 4 Sets of 12-15 Reps
Sit on a preacher bench and grab an EZ-Bar with an underhand grip, hands shoulder-width apart. Place your upper arms against the padding, fully extended. Curl the bar toward your shoulders by contracting your biceps. Raise the bar as high as you can while maintaining constant biceps tension. Pause for a moment, then slowly lower the bar back to the starting position.
Alternating Dumbbell Curl: 4 Sets of 12-15 Reps
Stand tall, holding a dumbbell in each hand, palms facing each other, and arms at your sides. Curl the dumbbell up in front of your right shoulder by flexing your right arm. At the top of the rep, rotate your wrist so that your palm is facing your shoulder as you lift the dumbbell. Pause for a moment, then slowly lower the dumbbell back to the starting position, and repeat with your left arm.
Barbell Close Grip Bench Press: 4 Sets of 12-15 Reps
Lie flat on the bench using a close grip about shoulder width. Lift the bar with the rack’s assistance while keeping it straight over your head. Slowly lower the bar to your chest, keeping your elbows close to your body throughout. Exhale and use the triceps muscles to push the bar up, locking the arms at the top of the movement. Repeat for as many reps and sets as desired.
Cable Triceps Press Down: 4 Sets of 12-15 Reps
Set up the cable machine so that the bar is at eye level. Grab the bar and stand up straight with your feet hip-width apart. Pull the cable down until the bar touches your thighs and pause at the bottom of the move to squeeze your triceps. Then slowly return the bar to its starting position.
EZ Bar Skull Crusher: 4 Sets of 12-15 Reps
Grab an EZ bar with your hands turned in toward each other. Lie back on a bench, and bend your elbows then gradually lower the weights towards your head by unlocking your elbows and allowing the EZ bar to drop toward your forehead. When your forearms have reached parallel or just below, reverse the movement by extending the elbows.
Dumbbell Overhead Triceps Extension: 4 Sets of 12-15 Reps
Sit upright on a flat bench, holding a heavy dumbbell overhead with both hands. Take a deep breath, then lower the dumbbell behind your head in a slow, continuous motion, keeping your upper arms right beside your head, then lift it back to full extension.
Pull-up: 4 Sets of 12-15 Reps
Grab a pull-up bar with your palms slightly wider than shoulder-width apart. Pull your body upward until your chin is above the bar, then slowly downward until your arms are extended again.
Chin-up: 4 Sets of 12-15 Reps
Using an underhand grip, grab a pull-up bar with your hands shoulder-width apart. Keep your knees bent and your lower legs crossed. Pull your body up until your chin is parallel to the bar. Pause for one to two seconds at the top before gradually lowering to the starting position.
Weighted Tricep Dips: 4 Sets of 12-15 Reps
Wrap a weight belt around your hips, and place your hands on the bar with an overhand grip. Straighten your arms and push yourself up into the air. Bend your elbows and slowly lower yourself. Pause and push yourself back up once your upper arm is parallel with the ground.
Weeks 4 – 8 (Weight Increase)
- Barbell Curl: 4 Sets of 8-10 Reps
- Incline Dumbbell Curl: 4 Sets of 8-10 Reps
- Hammer Curls: 4 Sets of 8-10 Reps
- EZ Bar Preacher Curl: 4 Sets of 8-10 Reps
- Alternating Dumbbell Curl: 4 Sets of 8-10 Reps
- Barbell Close Grip Bench Press: 4 Sets of 8-10 Reps
- Cable Triceps Pressdown: 4 Sets of 8-10 Reps
- EZ Bar Skullcrusher: 4 Sets of 8-10 Reps
- Dumbbell Overhead Triceps Extension: 4 Sets of 8-10 Reps
- Pull-up: 4 Sets of 8-10 Reps
- Chin-up: 4 Sets of 8-10 Reps
- Weighted Tricep Dips: 4 Sets of 8-10 Reps