The Big Arm Routine!!!

Want bigger arms? Arms stuck in a plateau? Shock your arms with this routine! Work this routine into your workout for 10 weeks. Once per week for the first 8 weeks, then twice per week for last 2 weeks.
Workout Notes:
Thoroughly warm up and stretch both biceps and triceps before the workout. Stretch both muscles at the end of the routine.

• Rest between sets: 90 seconds.
• Rep timing: slow and precise.
• Frequency: once per week for weeks 1-8, weeks 8-10 twice per week.

Workout Schedule:

Workout Details
Biceps
Exercise	Sets	Reps
Barbell Curl	5	8
Barbell Curl	1	20
Incline Dumbbell Curl (bench 30-40 degrees)	5	8
Incline Dumbbell Curl (bench 30-40 degrees)	1	20
Triceps
Exercise	Sets	Reps
Close Grip Bench Press	5	8
Close Grip Bench Press	1	20
EZ Bar, Lying Tricep Extension	5	8
EZ Bar, Lying Tricep Extension	1	20
Tricep Pushdown, (hands 8-10" apart)	5	8
Tricep Pushdown, (hands 8-10" apart)	1	20

 

Enjoy

 

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