Building Better Arms

May 05, 2012
Building Better Arms

Build Your Biceps with this full workout

Building great arms starts with a program that focuses on more than just arms. After all what did you expect? A workout that only had you rolling into the gym with a single arm workout in hand? No, The idea behind a great programmer (someone who writes actual properly periodized programs) is someone who understand that the body is a machine that has all parts and when all parts are being worked it helps the rest if it grow.
If the people who don't do legs would understand that to get the rest of their body to grow they actually HAVE to do legs they would see much better results. The arms as any other part of your body will grow when a complete program (not just one specifically targeted for that muscle group) is executed. In the below plan I give you a full program to execute that is guaranteed to add some serious size, or for women some serious toning to your arms.

Week 1

Day 1

ExerciseSetsRepsMuscle Group
Machine Leg Press Both Legs315Legs
Dumbbell Front Squat46Legs
Walking Lunge48Legs
Standing Calf Raise420Legs
Barbell Incline Bench Press On Bench315Chest
Reverse Grip Incline Bench Press36Chest
Laying on Bench Dumbbell Flys Both Arms315Chest
DB Cross Body Hammer Curls312Arms
SUPER-SET00TIPS
Laying On Bench Dumbbell Tricep Extension Alternating Arms315Arms
Seated Barbell Biceps Curl312Arms
SUPER-SET00TIPS
Standing Kickbacks Both Arms With Band325Arms
Standing Bicep Curl Barbell With Band Both Arms320Arms
SUPER-SET00TIPS
Dumbbell Overhead Triceps Extension Both Arms320Arms
Jump Rope330Cardio

Day 2

ExerciseSetsRepsMuscle Group
Standing Dumbbell Shoulder Press Alternating Arms312Shoulders
Tri-Set00TIPS
Standing Dumbbell Side Raise Alternating Arms38Shoulders
Tri-Set00TIPS
Standing Dumbbell Rear Delt Raise One Arm310Shoulders
Standing Dumbbell Upright Row Alternating Arms312Shoulders
SUPER-SET00TIPS
Standing Dumbbell Front Raise Alternating Arms38Shoulders
Standing Dumbbell Shoulder Press Alternating Arms120Shoulders
Seated On Bench Cable Lat Pulldowns One Arm312Back
SUPER-SET00TIPS
Dumbbell Bent Over Close Grip Rows One Arm38Back
Pull-Up/ Chin 38Back
Standing Dumbbell Shrugs315Shoulders
Seated On Bench Cable Lat Pulldowns Both Arms120Back
Reverse Crunch/ Leg Lifts310Abs
Laying On Ball Abdominal Crunch With Cable430Abs
Plank330Abs
Jump Rope330Cardio

Day 3

ExerciseSetsRepsMuscle Group
Standing Bicep Curl Dumbbell Both Arms310Arms
SUPER-SET00TIPS
Standing Bicep Curl Dumbbell Alternating Arms36Arms
Standing High Bicep Curls One Arm312Arms
Standing Bicep Cable Curl Behind 315Arms
Standing Bicep Curl Dumbbell Both Arms120Arms
Seated On Ball Bicep Curl With Band Both Arms In Front325Arms
Standing Cable Triceps Extension Both Arms315Arms
SUPER-SET00TIPS
Dumbbell Overhead Triceps Extension Both Arms310Arms
Reverse Triceps Extension/ Reverse Skullcrusher38Arms
Dips312Chest
Standing Cable Triceps Extension Both Arms120Arms
Laying On Ball Abdominal Crunch With Dumbbell425Abs
V-Ups With No Equipment410Abs
Plank330Abs
Bent Over Cable Crunch310Abs

Day 4

ExerciseSetsRepsMuscle Group
Barbell One Legged Squat Foot On Bench35Legs
SUPER-SET00TIPS
Barbell Squat315Legs
Dumbbell Side Lunge36Legs
SUPER-SET00TIPS
Step Ups Alternating Legs310Legs
Prone Machine Leg Curl Alternating Legs315Legs
Seated Calf Raise320Legs
Barbell Squat120Legs
Dumbbell Bench Press On Bench Alternating Arms35Chest
SUPER-SET00TIPS
Dumbbell Bench Press On Bench Both Arms35Chest
Barbell Bench Press On Bench With Band38Chest
Standing High Cable Flys Alternating Arms36Chest
Standing High Cable Flys Both Arms36Chest
Dumbbell Bench Press On Bench Both Arms120Chest
Reverse Crunch/ Leg Lifts312Abs
Bent Over Cable Crunch315Abs

Day 5

ExerciseSetsRepsMuscle Group
Pull-Up/ Chin 310Back
Standing Dumbbell Shoulder Press One Arm412Shoulders
SUPER-SET00TIPS
Standing Cable Side Raise One Arm410Shoulders
Pull-Up/ Chin 38Back
Standing Barbell Upright Row410Shoulders
SUPER-SET00TIPS
Standing Dumbbell Rear Delt Raise One Arm48Shoulders
Pull-Up/ Chin 36Back
Seated Barbell Biceps Curl46Arms
SUPER-SET00TIPS
Laying On Bench Bar Triceps Extension Both Arms415Arms
Pull-Up/ Chin 34Back
Standing Cable Tricep Extension One Arm415Arms
SUPER-SET00TIPS
Standing Biceps Curl Dumbbell With Band Alternating Arms415Arms
Pull-Up/ Chin 32Back
Reverse Crunch/ Leg Lifts410Abs
Bent Over Cable Crunch415Abs

Week 2

Day 1

ExerciseSetsRepsMuscle Group
Dumbbell Squat With Ball412Legs
ROMANIAN DEADLIFT410Legs
Prone Machine Leg Curl Alternating Legs412Legs
Barbell Squat With Band120Legs
Dumbbell Bench Press On Bench Alternating Arms48Chest
SUPER-SET00TIPS
Close Grip Push Ups48Chest
Standing Chest Fly With Band One Arm320Chest
SUPER-SET00TIPS
Barbell Bench Press On Bench38Chest
Dumbbell Bench Press On Bench Both Arms120Chest
Seated Barbell Biceps Curl38Arms
SUPER-SET00TIPS
Laying On Bench Bar Triceps Extension Both Arms312Arms
Standing Biceps Curl Dumbbell With Band Alternating Arms312Arms
SUPER-SET00TIPS
Standing Cable Triceps Extension Both Arms315Arms
Dips310Chest
SUPER-SET00TIPS
DB Cross Body Hammer Curls38Arms
Seated Barbell Biceps Curl120Arms
SUPER-SET00TIPS
Laying On Bench Bar Triceps Extension Both Arms120Arms
Hanging Leg Raise310Abs
SUPER-SET00TIPS
Laying on Ball Abdominal Crunches Hands Straight Up330Abs

Day 2

ExerciseSetsRepsMuscle Group
Barbell Push Press (with bands optional)312Olympic Lifts
Seated On Ball Dumbbell Military Press One Arm310Shoulders
Tri-Set00TIPS
Standing Dumbbell Side Raise Both Arms38Shoulders
Tri-Set00TIPS
Standing Barbell Front Raise38Shoulders
Standing Dumbbell Rear Delt Raise Both Arms310Shoulders
SUPER-SET00TIPS
Dumbbell Bent Over Wide Grip Rows Both Arms35Back
Barbell Push Press (with bands optional)120Olympic Lifts
Seated On Bench Cable Lat Pulldowns One Arm38Back
SUPER-SET00TIPS
Standing Overhead Pulldowns With Band Both Arms315Back
Standing Barbell Shrugs310Shoulders
Seated On Bench Bar Lat Pulldowns120Back
Bent Over Cable Crunch310Abs
V-Ups With No Equipment320Abs

Day 3

ExerciseSetsRepsMuscle Group
Standing Bicep Curl Dumbbell Both Arms410Arms
SUPER-SET00TIPS
Reverse Triceps Extension/ Reverse Skullcrusher46Arms
Standing Biceps Curl Dumbbell With Band Alternating Arms120Arms
Close Grip Push Ups415Chest
SUPER-SET00TIPS
DB Cross Body Hammer Curls410Arms
Standing High Bicep Curls One Arm415Arms
SUPER-SET00TIPS
Standing Cable Triceps Extension Both Arms410Arms
Standing High Bicep Curls One Arm120Arms
Cable Concentration Bicep Curl412Arms
SUPER-SET00TIPS
Standing Triceps Extension With Band One Arm410Arms
Standing Cable Triceps Extension Both Arms120Arms
Bent Over Cable Crunch410Abs
Laying on Ground Abdominal Crunches Hands by Head325Abs

Day 4

ExerciseSetsRepsMuscle Group
Machine Leg Press Both Legs38Legs
Barbell Walking Lunge310Legs
Laying On Ground Feet On Ball Leg Curl Both Legs320Legs
SUPER-SET00TIPS
Dumbbell Front Squat38Legs
Dumbbell Straight Legged Deadlift310Legs
SUPER-SET00TIPS
Adductor Side Steps315Legs
Machine Leg Press Both Legs120Legs
Barbell Incline Bench Press On Bench36Chest
Dumbbell Bench Press On Bench Alternating Arms35Chest
SUPER-SET00TIPS
Laying on Bench Dumbbell Flys One Arm310Chest
Standing Mid Cable Flys Both Arms315Chest
Medicine Ball Push-Ups310Chest
Reverse Grip Incline Bench Press120Chest
V-Ups With No Equipment320Abs
Bent Over Cable Crunch330Abs

Day 5

ExerciseSetsRepsMuscle Group
Pull-Up/ Chin 310Back
Standing Barbell Military Press312Shoulders
SUPER-SET00TIPS
Standing Side Raise With Band Both Arms312Shoulders
Pull-Up/ Chin 38Back
Standing Barbell Upright Row312Shoulders
SUPER-SET00TIPS
Standing Front Raise With Band Both Arms312Shoulders
Pull-Up/ Chin 36Back
Standing Bicep Curl Dumbbell Alternating Arms312Arms
Laying On Bench Dumbbell Tricep Extension Both Arms315Arms
Standing Bicep Curl With Band Both Arms312Arms
Standing Kickbacks Both Arms With Band320Arms
Standing Bicep Curl Dumbbell Both Arms120Arms
SUPER-SET00TIPS
Standing Cable Triceps Extension Both Arms120Arms
Pull-Up/ Chin 34Back

Week 3

Day 1

ExerciseSetsRepsMuscle Group
Seated Machine Leg Extension Both Legs112Legs
SUPER-SET00TIPS
Prone Machine Leg Curl Both Legs112Legs
Barbell Squat With Band36Legs
Barbell Front Lunge35Legs
SUPER-SET00TIPS
Standing Calf Raise320Legs
Barbell Squat120Legs
Dumbbell Bench Press On Bench Both Arms38Chest
SUPER-SET00TIPS
Laying on Bench Dumbbell Flys Both Arms310Chest
Barbell Bench Press On Bench With Band320Chest
Standing High Cable Flys One Arm310Chest
Dumbbell Bench Press On Bench Both Arms120Chest
Standing Bicep Curl Dumbbell Both Arms310Arms
SUPER-SET00TIPS
Standing Bicep Curl With Band Both Arms310Arms
Standing Cable Triceps Extension Both Arms315Arms
SUPER-SET00TIPS
Standing Kickbacks Both Arms With Band325Arms
Seated Barbell Biceps Curl120Arms
SUPER-SET00TIPS
Standing Cable Triceps Extension Both Arms120Arms
Laying On Ball Abdominal Crunch With Cable325Abs
Reverse Crunch/ Leg Lifts310Abs

Day 2

ExerciseSetsRepsMuscle Group
Standing Shoulder Press With Band Both Arms330Shoulders
Tri-Set00TIPS
Standing Side Raise With Band Both Arms330Shoulders
Tri-Set00TIPS
Standing Front Raise With Band Both Arms330Shoulders
Standing Barbell Military Press312Shoulders
Tri-Set00TIPS
Standing Dumbbell Side Raise Both Arms312Shoulders
Tri-Set00TIPS
Standing Dumbbell Front Raise Both Arms312Shoulders
Standing Dumbbell Shoulder Press Both Arms120Shoulders
Dumbbell Bent Over Wide Grip Rows Both Arms310Back
Seated On Bench Cable Lat Pulldowns One Arm315Back
Laying On Ground Dumbbell Prone Cobras315Back
Prone Isometric Abs On Ball330Abs
Laying On Ball Abdominal Crunch With Dumbbell330Abs

Day 3

ExerciseSetsRepsMuscle Group
Standing Bicep Curl Barbell Both Arms412Arms
SUPER-SET00TIPS
Laying On Bench Bar Triceps Extension Both Arms410Arms
Standing Bicep Curl Dumbbell Alternating Arms48Arms
SUPER-SET00TIPS
Laying On Bench Dumbbell Tricep Extension Both Arms412Arms
Standing High Bicep Curls One Arm410Arms
SUPER-SET00TIPS
Standing Kickbacks One Arm With Band415Arms
Standing Bicep Curl Barbell Both Arms120Arms
SUPER-SET00TIPS
Standing Cable Triceps Extension Both Arms120Arms
DB Cross Body Hammer Curls48Arms
SUPER-SET00TIPS
Dips410Chest
Laying On Ball Abdominal Crunch With Cable325Abs
SUPER-SET00TIPS
Bent Over Cable Crunch325Abs

Day 4

ExerciseSetsRepsMuscle Group
Standing Squat With Band315Legs
Dumbbell Straight Legged Deadlift315Legs
Barbell Front Squat36Legs
Dumbbell Side Lunge38Legs
Seated Calf Raise320Legs
Barbell Front Squat120Legs
Dumbbell Reverse-Grip Bench Press38Chest
Barbell Incline Bench Press On Bench36Chest
SUPER-SET00TIPS
Laying On Incline Bench Dumbbell Flys Both Arms315Chest
Dumbbell Reverse-Grip Bench Press120Chest
Seated Barbell Biceps Curl312Arms
SUPER-SET00TIPS
Laying On Ball Bar Tricep Extension Both Arms315Arms
Dips312Chest
Seated On Bench Bicep Curl Dumbbell Alternating Arms315Arms
Standing High Bicep Curls One Arm130Arms
SUPER-SET00TIPS
Close Grip Pushups Feet On Ball125Chest
V-Ups With No Equipment315Abs
Laying on Ground Abdominal Crunches Hands by Head340Abs

Day 5

ExerciseSetsRepsMuscle Group
Pull-Up/ Chin 312Back
Seated On Ball Barbell Military Press36Shoulders
SUPER-SET00TIPS
Standing Dumbbell Side Raise Both Arms310Shoulders
Pull-Up/ Chin 310Back
Standing Barbell Upright Row36Shoulders
SUPER-SET00TIPS
Standing Dumbbell Front Raise Both Arms38Shoulders
Pull-Up/ Chin 38Back
Standing Dumbbell Rear Delt Raise Both Arms310Shoulders
SUPER-SET00TIPS
Seated On Bench Bar Lat Pulldowns315Back
Pull-Up/ Chin 36Back
Dumbbell Bent Over Wide Grip Rows One Arm38Back
SUPER-SET00TIPS
Seated Cable Row36Back
Pull-Up/ Chin 34Back
Laying on Ground Abdominal Crunches Hands by Head310Abs
SUPER-SET00TIPS
Bent Over Cable Crunch320Abs

Week 4

Day 1

ExerciseSetsRepsMuscle Group
Barbell Deadlift35Legs
Hang Clean310Olympic Lifts
Barbell Squat38Legs
Adductor Side Steps320Legs
Barbell Walking Lunge36Legs
SUPER-SET00TIPS
Dumbbell Straight Legged Deadlift310Legs
Barbell Deadlift110Legs
Dumbbell Bench Press On Bench One Arm312Chest
Standard Push Ups On Ground/Power Push Up310Chest
SUPER-SET00TIPS
Barbell Bench Press On Bench With Band320Chest
Standing High Cable Flys One Arm310Chest
Dumbbell Bench Press On Bench Both Arms120Chest
Standing Bicep Curl Dumbbell Both Arms36Arms
SUPER-SET00TIPS
Standing Bicep Curl Dumbbell Alternating Arms36Arms
Standing Kickbacks Alternating Arms With Band310Arms
SUPER-SET00TIPS
Dumbbell Overhead Triceps Extension Both Arms38Arms
Standing Bicep Curl Barbell With Band Both Arms325Arms
Standing Cable Triceps Extension Both Arms315Arms
Standing Bicep Curl With Band Both Arms120Arms
SUPER-SET00TIPS
Standing Triceps Extension With Band Both Arms120Arms
V-Ups With No Equipment515Abs

Day 2

ExerciseSetsRepsMuscle Group
Machine Military Press Alternating Arms320Shoulders
Standing Dumbbell Side Raise One Arm312Shoulders
Standing Dumbbell Front Raise One Arm312Shoulders
Standing Shoulder Press With Band Both Arms130Shoulders
Standing Barbell Shrugs320Shoulders
Pull-Up/ Chin 35Back
Seated On Bench Cable Lat Pulldowns One Arm315Back
SUPER-SET00TIPS
Standing Overhead Pulldowns With Band Both Arms315Back
Seated Cable Row410Back
SUPER-SET00TIPS
Dumbbell Bent Over Wide Grip Rows One Arm48Back
Reverse Crunch/ Leg Lifts315Abs
SUPER-SET00TIPS
Bent Over Cable Crunch320Abs

Day 3

ExerciseSetsRepsMuscle Group
Standing Bicep Curl Barbell Both Arms310Arms
Laying On Bench Bar Triceps Extension Both Arms310Arms
Standing Bicep Cable Curl Behind 315Arms
SUPER-SET00TIPS
Cable Tricep Kickback 315Arms
Standing Bicep Curl Barbell Both Arms120Arms
SUPER-SET00TIPS
Standing Cable Triceps Extension Both Arms120Arms
Standing Biceps Curl Dumbbell With Band Alternating Arms312Arms
Dips320Chest
DB Cross Body Hammer Curls310Arms
SUPER-SET00TIPS
Standing Triceps Extension With Band One Arm312Arms
Seated Barbell Biceps Curl120Arms
SUPER-SET00TIPS
Laying On Bench Bar Triceps Extension Both Arms120Arms
Laying on Ground Abdominal Crunches Feet on Ball Hands by Head320Abs
Reverse Crunch/ Leg Lifts310Abs
Plank330Abs

Day 4

ExerciseSetsRepsMuscle Group
Power Pull/ High Pull310Olympic Lifts
Seated On Bench Dumbbell Military Press Alternating Arms312Shoulders
Tri-Set00TIPS
Seated On Bench Dumbbell Side Raise Alternating Arms312Shoulders
Tri-Set00TIPS
Standing Dumbbell Rear Delt Raise Both Arms312Shoulders
Standing Barbell Upright Row320Shoulders
Dumbbell Power Row110Back
Barbell Bent Over Wide Grip Rows Both Arms38Back
SUPER-SET00TIPS
Barbell Bent Over Close Grip Rows Both Arms35Back
Incline Dumbbell Shrug320Back
Dumbbell Pullover's38Back
Barbell Bent Over Wide Grip Rows Both Arms120Back
Machine Military Press Alternating Arms320Shoulders
Standing Barbell Shrugs120Shoulders
V-Ups With No Equipment315Abs
SUPER-SET00TIPS
Laying on Ball Abdominal Crunches Hands by Head330Abs

Day 5

ExerciseSetsRepsMuscle Group
Barbell Front Squat36Legs
SUPER-SET00TIPS
Jump Squat38Legs
Pull-Up/ Chin 310Back
SUPER-SET00TIPS
Seated Barbell Biceps Curl310Arms
Front Lunge35Legs
SUPER-SET00TIPS
Barbell Straight Legged Deadlift35Legs
Pull-Up/ Chin 38Back
Standing Bicep Curl Barbell Both Arms38Arms
Prone Machine Leg Curl Both Legs315Legs
SUPER-SET00TIPS
Standing Calf Raise315Legs
Pull-Up/ Chin 36Back
SUPER-SET00TIPS
Standing Bicep Curl Barbell Both Arms36Arms
Barbell Incline Bench Press On Bench312Chest
SUPER-SET00TIPS
Dumbbell Incline Bench Press On Bench Both Arms315Chest
Dips310Chest
SUPER-SET00TIPS
Standing Cable Triceps Extension Both Arms310Arms
Standing High Cable Flys Both Arms310Chest
Dips38Chest
SUPER-SET00TIPS
Standing Cable Triceps Extension Both Arms38Arms
Close Grip Pushups Feet On Ball310Chest
Dips36Chest
SUPER-SET00TIPS
Standing Cable Triceps Extension Both Arms36Arms
Laying On Ball Abdominal Crunch With Cable425Abs

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