The Ultimate Arms Workout: 4 Weeks With 6 Gain Exercises
This article is about how to train your arms to make them big, strong and something that will you can be proud to show off.
If you don’t train the rest of your body as well as your arms, then you might not find as much success as you would if you train everything equally.
Your body is a machine and you must maintain everything equally in order for it to run efficiently. You must hit the chest, delts, back, abs and legs. Hit these as hard as you would if you were training arms.
The results of your gains depend on the person. It is a lot of volume, but that is why you only do it for four weeks. Any longer than that and it is over training.
You only do this once a week as well. As tempting as it may be, do not do this more than once a week for four weeks.
1. Barbell Curls
- Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat.
You will do four sets:
- The first one for 10 reps.
- Second set for 8 reps.
- Third for 6 reps.
- Drop a set where you go to failure.
- Lower the weight on the bar, go to failure again and then lower the weight on the bar and go to failure one more time.
2. Close-Grip Bench Press
- Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked.
- As you breathe in, come down slowly until you feel the bar on your middle chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
You will do four sets:
- The first one for 10 reps.
- The second set for 8 reps.
- Third for 6 reps.
- Then a drop set where you go to failure.
- Lower the weight on the bar, go to failure again and then lower the weight on the bar and go to failure one more time.
3. Alternating Hammer Curls
- Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso.
- While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions
You will do four sets:
- The first one for 10 reps per arm.
- Second set for 8 reps per arm.
- Third for 6 reps per arm.
- Drop set where you go to failure, lower the weight, go to failure again, and then lower the weight and go to failure one more time.
4. Lying Triceps Extensions
- Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in.
- As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears.
- At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out.
- Repeat for the recommended amount of repetitions
You will do four sets:
- The first one for 10 reps,
- The second set for 8 reps,
- The third for 6 reps,
- Then a drop set where you go to failure, lower the weight on the bar, go to failure again and then lower the weight on the bar and go to failure one more time.
5. Lying Cable Curl
- Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.
- Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight.
- With your arms extended and your elbows close to your body slightly bend your arms.
- While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps.
- After a second squeeze at the top of the movement, slowly return to the starting position.
- Repeat for the recommended amount of repetitions
You will do four sets:
- The first one for 10 reps.
- The second set for 8 reps.
- The third for 6 reps.
- Drop set where you go to failure, lower the weight on the bar, go to failure again and then lower the weight on the bar and go to failure one more time.
6. Triceps Push-down
- Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar.
- Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions
- For this exercise you will do two sets of 20 reps with one minute of rest in between.
