By: MuscleSports.net

Building big ARMS is more about doing than thinking, so GET TO WORK!

The MASSIVE arms of IFBB legen Rolley Winklar!!!

The MASSIVE arms of IFBB legend Rolley Winklar!!! - enlarge

If the size of your arms hasn't budged for months, then i have the plan to kick start new growth into those tooth picks! Weather your an intermediate or semi advanced! This routine is designed to add at least 1/2 inch to your upper arms in just six weeks!

The first thing we're going to do is find 2 days a week where we can train arms by themselves. so we can give them the attention they deserve, being a lagging body part! Choose 2 days where you have a couple day rest in between sessions, such as say Tuesday and Friday of a 4 or 5 day split where arms are trained after shoulders on Tuesdays but alone on Fridays.

This is called Priority Training and used to be huge in the 70s and 80s as part of the Weider System. Like all Weider principle they were born many years before Joe put and of them to pen and paper by person other than those in the mags. Priority Training does work though because it allows you to concentrate on a lagging body-part with full focus on form and exercise technique.

YOUR ROUTINE:

Triceps #1

Close-Grip Bench Presses 4 sets 12-6* reps
Lying Barbell Triceps Extensions 3-4 sets 12-6* reps
V-Bar Pulley Pushdowns 3 sets 12-8* reps

Biceps #1

Wide Grip Standing Barbell Curls 3-4 sets 12-6* reps
Seated Dumbbell Incline Curls 3 sets 12-8* reps
Close Grip Bent Over Barbell Concentration Curls 3 sets 12-8* reps

Triceps #2

Barbell Pullover & Press 4 Sets 12-6* reps
Over-head Barbell Triceps Extensions 3-4 sets 12-6* reps
Straight Bar Pulley Pushdowns 3 sets 12-6* reps

Biceps #2

Elbows Locked Standing Dumbbell Curls 4 sets 12-6* reps
Shoulder Width Straight Bar Barbell Preacher Curls 3 sets 12-8* reps
Standing Dumbbell Hammer Curls 3 sets 12-8* reps

Exercises marked with an asterisk(*) have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set. All working sets should be performed with as much weight that can be handled correctly.

Workout-Tip: When concentrating on improving your arm size always start with triceps training as it is the biggest muscle group in your upper arms and warms up he elbows better than biceps training!

Conclusion - Work hard and be consistent is the workouts given you here and our arms will explode with new growth. They will probably grow even quicker than you thought they would. So what YOU waiting for get to the gym and start growing again!

Tags: arms