The Big Arms Workout

Sculpt your biceps and triceps with this challenging total-body workout

Pack on Muscle Fast

This arm-expanding workout overloads your biceps and triceps for guaranteed growth. The program is only 2 days a week, because the
exercises challenge all the muscles in your body; you'll need the rest of the week to recover and grow. On the first day, you'll focus on all
the common weaknesses that limit your ability to add size to your arms. Day 2's aggressive approach directly targets your biceps and
triceps so you can pack on more muscle. Try this program and you'll no longer need to make excuses for your upper body.

Directions
Do workout A once a week and workout B once a week, resting at least 2 days between sessions. Alternate between sets of exercises of
the same number (do 1 set of 2A followed by a set of 2B, for example) until you complete all the sets in that pairing. Use the specified
number of repetitions, sets, and rest periods included with each exercise description.

Workout A
1
Snatch grip deadlift on box
Squat on a 6-inch box or step and grab a barbell using an overhand grip that's about twice shoulder width [A]. Without rounding your lower
back, pull your torso up and back, thrust your hips forward, and stand [B]. Do 3 or 4 sets of 6 reps each, resting 2 minutes between sets.

2A
YTWL dumbbell raise series
Perform this sequence of shoulder raises on an incline bench. Do 8 reps of the Y raise, rest 30 seconds, then 8 reps of the T raise, rest
again, and so on until you've completed the series; that's 1 set. Do 3 sets total.
Y Start with your arms hanging straight down [A]. Raise them to shoulder height at a 30-degree angle, the thumb sides of your hands
facing up [B].

T Let your arms hang with your palms facing forward [A]. Raise your arms straight out to the sides until they're at shoulder level [B].

W Bend your elbows 90 degrees [A]. Without changing the bend in your elbows, raise your upper arms until your palms face the floor [B].
L Let your arms hang straight down, palms facing behind you [A]. Row the weights to the sides of your chest [B]. Then rotate your
forearms up and back as far as you can [C].

2B
Offset dumbbell lunge
Hold a dumbbell in your right hand next to your right shoulder. Lunge forward with your right leg and return to the starting position. Do 8
reps on each side. Rest 1 minute; do 3 sets total.

3A
Inverted row
Hang from a low bar with your body straight from head to ankles and your heels on the floor. Pull
your body up until your chest touches the bar. Do 3 sets of 8 reps, resting 30 seconds after each
set.

3B
T-pushup
Assume a pushup position and grip a pair of hex dumbbells. Lower your body to the floor [A]. As you push back up, rotate your body to the
right and raise a dumbbell straight above your shoulder [B]. Each rep, alternate your rotation direction. Do 3 sets of 8 reps per side, resting
1 minute after each set.
4A
Prone cobra
Lie facedown, your arms at your sides [A], and then lift your head, chest, arms, and legs [B]. Only your hips should touch the floor. Hold
the position for 3 minutes total, resting as needed when you feel fatigued.

4B
Farmer's walk
Grab a pair of heavy dumbbells and walk for 30 to 75 seconds. Make it harder by grasping each dumbbell by its end. Once you feel you
can go longer than 75 seconds, switch to heavier weights.

Workout B

1A
Close-grip chin-up
Hang from a bar using an underhand grip, but keep your hands 6 to 8 inches apart [A]. Perform a
chin-up [B]. Do 1 set each of 8 reps, 6 reps, and 4 reps, and then a last set of as many as you can. Rest 2 minutes after each set.
1B
Dip
Grasp the bars of a dip station and lift yourself so your arms are straight. Lower your body until your upper arms dip just below your elbows.
Do 1 set each of 8 reps, 6 reps, and 4 reps, and 1 last set of as many as you can. Rest 2 minutes after each set.

2A
Seated rack lockout
Sit in a power rack and set a bar on the safety pins at ear level. Press the bar above your head, and then lower back to the pins, keeping
the tension on your muscles in the bottom position. Do 3 sets of 8 reps, resting 1 minute after each set.

2B
Barbell row
Grab a barbell just beyond shoulder width and hold it at arm's length. Then bend at your hips and
knees. Pull the bar to your upper abs. Do 3 sets of 8 reps, resting 1 minute after each set.
3A
Decline dumbbell triceps extension
Lie faceup on a decline bench and hold dumbbells over your head with your arms straight [A]. Lower the dumbbells until your forearms are
beyond parallel to the floor [B]. Do 2 sets of 6 to 8 reps, and then 1 set of 15 reps. Rest 30 seconds after each set.

3B
Dumbbell curl series (incline/seated/decline)
This is a three-exercise sequence of curls, all performed with your palms facing forward. Do 4 to 6 reps each of the curl while lying face up
on an incline bench [A], while seated on a flat bench [B], and while lying face down on an incline bench [C]. That's 1- set; do 2. Rest 30
seconds after each set.