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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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