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Complete arm training routine with workout schedule and workout rotation to get YOU going!
This is a complete intermediate bodybuilding arms training program should that focuses on both biceps and triceps development, as well as forearm work for overall arm size and shape. This is not beginner routine as it does involve quite a few sets, not an advanced routine but very formidable. Below is our 6-8 week program designed to maximize hypertrophy (muscle growth) while ensuring proper recovery and workout progression.
- 1. Progressive Overload: Gradually increase weight, reps, or sets over time.
- 2. Volume: Aim for 12-18 sets per muscle group per week (e.g., 6-9 sets for biceps and 6-9 sets for triceps per session).
- 3. Frequency: Train arms 2-3 times per week, allowing at least 48 hours of recovery between sessions.
- 4. Exercise Selection: Use a mix of compound and isolation movements to target all parts of the arms.
- 5. Workout Tempo: Control the eccentric (lowering) phase (2-3 seconds) and explode during the concentric (lifting) phase.
- Day 1: Biceps Focus (Use this routine right after Back workouts)
- 1. Barbell Curl
- 4 sets of 8-12 reps
- Focus on full range of motion and strict form.
- 2. Incline Dumbbell Curl
- 3 sets of 10-12 reps
- Stretches the biceps for maximum hypertrophy.
- 3. Hammer Curl
- 3 sets of 10-12 reps
- Targets the brachialis and forearms for thicker arms.
- 4. Concentration Curl
- 2 sets of 12-15 reps
- Isolates the biceps for peak contraction.
- Day 2: Triceps Focus (Use this routine right after Chest workouts)
- 1. Close-Grip Bench Press
- 4 sets of 8-10 reps
- Compound movement for overall triceps growth.
- 2. Overhead Dumbbell Triceps Extension
- 3 sets of 10-12 reps
- Focuses on the long head of the triceps.
- 3. Triceps Pushdown (Rope or Straight Bar)
- 3 sets of 12-15 reps
- Isolates the lateral and medial heads.
- 4. Dips (Weighted if possible)
- 2 sets of 10-12 reps
- Great for overall triceps development.
- Day 3: Arms Supersets (Biceps + Triceps) (Off day routine if your arms need the work!)
- 1. Superset: EZ Bar Curl + Skull Crushers
- 3 sets of 10-12 reps each
- Pair opposing muscle groups for efficiency.
- 2. Superset: Preacher Curl + Overhead Cable Triceps Extension
- 3 sets of 12-15 reps each
- Focus on the stretch and contraction.
- 3. Superset: Reverse-Grip Barbell Curl + Reverse-Grip Triceps Pushdown
- 2 sets of 12-15 reps each
- Targets brachialis and forearms while hitting triceps.
- Optional Forearm Work: (Add to any session) (Works Great on Legs day!)
- 1. Wrist Curls
- 3 sets of 15-20 reps
- Targets forearm flexors.
- 2. Reverse Wrist Curls
- 3 sets of 15-20 reps
- Targets forearm extensors.
- 3. Farmer’s Walk
- 3 sets of 30-60 seconds
- Grip strength and forearm endurance.
Increase weight by 2.5-5 lbs every 1-2 weeks.- Add 1-2 reps per set over time.
- Use techniques like drop sets, rest-pause sets, or partial reps to break plateaus.
- 1. Protein Intake: Aim for 0.8-1g of protein per pound of body weight daily.
- 2. Caloric Surplus: Consume 250-500 calories above maintenance to support muscle growth.
- 3. Sleep: Get 7-9 hours of quality sleep per night.
- 4. Supplements: Consider whey protein, creatine, and BCAAs to support recovery and performance.
- Day 1: Biceps Focus
- Day 2: Legs
- Day 3: Triceps Focus
- Day 4: Rest or Active Recovery
- Day 5: Back + Biceps
- Day 6: Chest + Triceps
- Day 7: Rest or Arms Supersets
Conclusion: This simple program has all the components of a complete workout. The program provides balances volume, intensity, and ample recovery time to help you build bigger, more defined arms. Adjust weights based on your recovery ability and workout progress.
Tags: workout programs bedrock training arms
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