workout split for big arm

Workout Split for Big Arms

Day 1 – Chest + Triceps (Push Focus)

• Bench Press – 4x6-8

• Incline Dumbbell Press – 4x8-10

• Overhead Tricep Extension – 3x10-12

• Skull Crushers – 3x10-12

• Tricep Dips (weighted if possible) – 3x8-10

Day 2 – Back + Biceps (Pull Focus)

• Pull-Ups (weighted if strong enough) – 4x6-8

• Barbell Row – 4x8-10

• Barbell Curl – 4x8-10

• Dumbbell Hammer Curl – 3x10-12

• Concentration Curl – 3x12-15

Day 3 – Rest or Active Recovery

(light cardio, stretching, abs, mobility)

Day 4 – Shoulders + Arms (Direct Arm Blast)

• Overhead Press – 4x6-8

• Lateral Raises – 3x12-15

• Close-Grip Bench Press – 4x8-10

• Rope Pushdowns – 3x12-15

• Incline Dumbbell Curl – 4x8-10

• Preacher Curl – 3x12-15

Day 5 – Arms + Forearm Focus

• Barbell Curl (heavy) – 5x6-8

• Dumbbell Curl (strict form) – 4x8-10

• Cable Rope Curl – 3x12-15

• Overhead Rope Extension – 4x8-10

• Tricep Kickbacks – 3x12-15

• Wrist Curl + Reverse Wrist Curl – 4x15-20 each

Day 6 & 7 – Rest / Cardio / Abs

Tips for Bigger Arms:

• Train biceps + triceps twice a week (direct + indirect work).

• Focus on progressive overload (heavier weights or more reps weekly).

• Use a mix of compound presses/pulls and isolation curls/extensions.

• Don’t forget forearms & grip strength—they make arms look fuller.

• 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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