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A very successful intermediate arm workout program that builds MUSCLE!

One of the biggest mistakes I see in beginners try to advance their training practices is in the training of their arms. Most are very good at gauging how much to add to their back or chest training to keep them growing, but when it comes to arms and for that matter legs, allot of intermediate bodybuilders tend to add way to much to their programs.

You have to remember that your going to be using these same arms when doing your back and chest workouts as secondary muscle to training those muscle groups. So adding say 8 set to your bicep routine could be a little much for your system handle at this point. Going from 6-8 sets of bicep work to 10-12 will more than likely stop all your progress and in some case start to eat away at the little muscle you gained.

When looking at your new bicep & tricep routine first take a look at those increases in exercises and weights for the back, chest, and shoulders then add sets and reps accordingly. One of the best things is to leave your arm training stagnant for the girts couple of weeks the add say 2 set to both bicep and tricep work. This plan works great for lifters with less than 4 years experience because it allow the body time to catch-up without over taxing it.

Remember also now that your are and intermediate and not a beginner your arms, both biceps and tricep are now worked twice a week instead of just once! Pairing triceps with chest work, biceps with back work, plus have a day where both are worked together. Biceps and triceps are not very large muscles and recovery quite quickly if your nutrition is on point so twice a week training will not kill your gains.

During the second workout is also where we start to throw in some direct forearm training as gripping and squeezing the bar on back and shoulder exercise was you primary forearm work. Now we start to hit those muscles a little more directly once per week so no body part is lagging another. This is bodybuilding, NOT just lets move some weight around, there is purpose to what we do in the gym!

Sample Routines: (If you're looking to add size, shape, and quality to your arms with an **intermediate-level workout, you'll need a balanced approach that targets biceps, triceps, and forearms with progressive overload, proper form, and strategic exercise selection.)

Arm Training Workout:

Workout Structure:
- Frequency: 2x per week (e.g., Monday & Thursday)
- Rest Between Sets: 45–60 sec (shorter for pump sets, longer for heavy strength sets)
- Tempo: Control the eccentric (lowering) phase for muscle tension.

Arm Workout Plan

1. Biceps Focus
- A. Barbell Curl – 4 sets 6–8 reps (Heavy, strict form)
- B. Incline Dumbbell Curl – 3 sets 10–12 reps (Full stretch, peak contraction)
- C. Hammer Curl (Cable or Dumbbell) – 3 sets 12–15 reps (Targets brachialis for thickness)
2. Triceps Focus
- A. Close-Grip Bench Press – 4 sets × 6–8 reps(Heavy compound movement)
- B. Overhead Dumbbell Triceps Extension – 3 sets 10–12 reps *(Long head emphasis)
- C. Triceps Rope Pushdown – 3 sets 12–15 reps *(Pump & burn for lateral head)
3. Forearms & Finisher
- A. Reverse Barbell Curl – 3 sets 12–15 reps (Works brachioradialis & forearms)
- B. Wrist Curls (Optional) – 2 sets 15–20 reps (Grip & forearm endurance)
- C. Drop Set: Cable Biceps Curl > Triceps Pushdown – 1 set to failure *(Metabolic finisher)
Key Tips for Growth:
- Progressive Overload – Increase weight or reps weekly.
- Mind-Muscle Connection – Squeeze at the top of each rep.
- Eccentric Control – Slow negatives (3 sec) increase muscle damage.
- Variation – Rotate exercises every 4–6 weeks to prevent plateaus.

Sample Weekly Split (Optional)
Day 1: Back + Biceps
Day 2: Chest + Triceps
Day 3: Rest
Day 4: Legs
Day 5: Rest
Day 6: Shoulders + Arms (Dedicated Arm Day)
Day 7: Rest

Conclusion: This workout balances strength, hypertrophy, and endurance for well-rounded arm development. Adjust volume based on recovery, and ensure proper nutrition (enough protein & calories) for optimal growth. Your main goal is to progress in your training so don't miss workouts or meals and you should see the progress you want with hard work and discipline!

Tags: workout programs bedrock training arms