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.

My recommended nutritional Meal Plan is to get the Ebook from Our Physique Athlete Specialist Vince Andrich.

Get The Nutritional Guide Here


myo-ebookmockup.jpg
Exercise Sets Reps Muscle Group
Machine Leg Press Both Legs 3 15 Legs
Dumbbell Front Squat 4 6 Legs
Walking Lunge 4 8 Legs
Standing Calf Raise 4 20 Legs
Barbell Incline Bench Press On Bench 3 15 Chest
Reverse Grip Incline Bench Press 3 6 Chest
Laying on Bench Dumbbell Flys Both Arms 3 15 Chest
DB Cross Body Hammer Curls 3 12 Arms
SUPER-SET 0 0 TIPS
Laying On Bench Dumbbell Tricep Extension Alternating Arms 3 15 Arms
Seated Barbell Biceps Curl 3 12 Arms
SUPER-SET 0 0 TIPS
Standing Kickbacks Both Arms With Band 3 25 Arms
Standing Bicep Curl Barbell With Band Both Arms 3 20 Arms
SUPER-SET 0 0 TIPS
Dumbbell Overhead Triceps Extension Both Arms 3 20 Arms
Jump Rope 3 30 Cardio

Day 2

Exercise Sets Reps Muscle Group
Standing Dumbbell Shoulder Press Alternating Arms 3 12 Shoulders
Tri-Set 0 0 TIPS
Standing Dumbbell Side Raise Alternating Arms 3 8 Shoulders
Tri-Set 0 0 TIPS
Standing Dumbbell Rear Delt Raise One Arm 3 10 Shoulders
Standing Dumbbell Upright Row Alternating Arms 3 12 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Front Raise Alternating Arms 3 8 Shoulders
Standing Dumbbell Shoulder Press Alternating Arms 1 20 Shoulders
Seated On Bench Cable Lat Pulldowns One Arm 3 12 Back
SUPER-SET 0 0 TIPS
Dumbbell Bent Over Close Grip Rows One Arm 3 8 Back
Pull-Up/ Chin 3 8 Back
Standing Dumbbell Shrugs 3 15 Shoulders
Seated On Bench Cable Lat Pulldowns Both Arms 1 20 Back
Reverse Crunch/ Leg Lifts 3 10 Abs
Laying On Ball Abdominal Crunch With Cable 4 30 Abs
Plank 3 30 Abs
Jump Rope 3 30 Cardio

Day 3

Exercise Sets Reps Muscle Group
Standing Bicep Curl Dumbbell Both Arms 3 10 Arms
SUPER-SET 0 0 TIPS
Standing Bicep Curl Dumbbell Alternating Arms 3 6 Arms
Standing High Bicep Curls One Arm 3 12 Arms
Standing Bicep Cable Curl Behind 3 15 Arms
Standing Bicep Curl Dumbbell Both Arms 1 20 Arms
Seated On Ball Bicep Curl With Band Both Arms In Front 3 25 Arms
Standing Cable Triceps Extension Both Arms 3 15 Arms
SUPER-SET 0 0 TIPS
Dumbbell Overhead Triceps Extension Both Arms 3 10 Arms
Reverse Triceps Extension/ Reverse Skullcrusher 3 8 Arms
Dips 3 12 Chest
Standing Cable Triceps Extension Both Arms 1 20 Arms
Laying On Ball Abdominal Crunch With Dumbbell 4 25 Abs
V-Ups With No Equipment 4 10 Abs
Plank 3 30 Abs
Bent Over Cable Crunch 3 10 Abs

Day 4

Exercise Sets Reps Muscle Group
Barbell One Legged Squat Foot On Bench 3 5 Legs
SUPER-SET 0 0 TIPS
Barbell Squat 3 15 Legs
Dumbbell Side Lunge 3 6 Legs
SUPER-SET 0 0 TIPS
Step Ups Alternating Legs 3 10 Legs
Prone Machine Leg Curl Alternating Legs 3 15 Legs
Seated Calf Raise 3 20 Legs
Barbell Squat 1 20 Legs
Dumbbell Bench Press On Bench Alternating Arms 3 5 Chest
SUPER-SET 0 0 TIPS
Dumbbell Bench Press On Bench Both Arms 3 5 Chest
Barbell Bench Press On Bench With Band 3 8 Chest
Standing High Cable Flys Alternating Arms 3 6 Chest
Standing High Cable Flys Both Arms 3 6 Chest
Dumbbell Bench Press On Bench Both Arms 1 20 Chest
Reverse Crunch/ Leg Lifts 3 12 Abs
Bent Over Cable Crunch 3 15 Abs

Day 5

Exercise Sets Reps Muscle Group
Pull-Up/ Chin 3 10 Back
Standing Dumbbell Shoulder Press One Arm 4 12 Shoulders
SUPER-SET 0 0 TIPS
Standing Cable Side Raise One Arm 4 10 Shoulders
Pull-Up/ Chin 3 8 Back
Standing Barbell Upright Row 4 10 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Rear Delt Raise One Arm 4 8 Shoulders
Pull-Up/ Chin 3 6 Back
Seated Barbell Biceps Curl 4 6 Arms
SUPER-SET 0 0 TIPS
Laying On Bench Bar Triceps Extension Both Arms 4 15 Arms
Pull-Up/ Chin 3 4 Back
Standing Cable Tricep Extension One Arm 4 15 Arms
SUPER-SET 0 0 TIPS
Standing Biceps Curl Dumbbell With Band Alternating Arms 4 15 Arms
Pull-Up/ Chin 3 2 Back
Reverse Crunch/ Leg Lifts 4 10 Abs
Bent Over Cable Crunch 4 15 Abs


You Can find the Workout by clicking on the MORE Workouts and then Click on your Lifestyle workouts (HIS, HERS, HARDCORE etc..). The Program will be listed there OR.......

Get The next 3 Weeks HERE

More Articles