Workout Split for Big Arms
Day 1 – Chest + Triceps (Push Focus)
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Bench Press – 4x6-8
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Incline Dumbbell Press – 4x8-10
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Overhead Tricep Extension – 3x10-12
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Skull Crushers – 3x10-12
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Tricep Dips (weighted if possible) – 3x8-10
Day 2 – Back + Biceps (Pull Focus)
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Pull-Ups (weighted if strong enough) – 4x6-8
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Barbell Row – 4x8-10
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Barbell Curl – 4x8-10
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Dumbbell Hammer Curl – 3x10-12
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Concentration Curl – 3x12-15
Day 3 – Rest or Active Recovery
(light cardio, stretching, abs, mobility)
Day 4 – Shoulders + Arms (Direct Arm Blast)
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Overhead Press – 4x6-8
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Lateral Raises – 3x12-15
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Close-Grip Bench Press – 4x8-10
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Rope Pushdowns – 3x12-15
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Incline Dumbbell Curl – 4x8-10
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Preacher Curl – 3x12-15
Day 5 – Arms + Forearm Focus
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Barbell Curl (heavy) – 5x6-8
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Dumbbell Curl (strict form) – 4x8-10
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Cable Rope Curl – 3x12-15
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Overhead Rope Extension – 4x8-10
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Tricep Kickbacks – 3x12-15
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Wrist Curl + Reverse Wrist Curl – 4x15-20 each
Day 6 & 7 – Rest / Cardio / Abs
Tips for Bigger Arms:
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Train biceps + triceps twice a week (direct + indirect work).
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Focus on progressive overload (heavier weights or more reps weekly).
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Use a mix of compound presses/pulls and isolation curls/extensions.
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Don’t forget forearms & grip strength—they make arms look fuller.
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Nutrition: High protein + slight surplus = arm growth.
Do you want me to design this as a beginner-friendly version (lighter volume) or a hardcore advanced arm specialization program?
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