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Big Arms Workout

Type: Arm Workout
This Big Arms Workout hits both the biceps and triceps in one routine. There's high volume with isolation to really hit both muscle groups intensely. Drop the weight down on the second lot of sets, so that you can just do 20 reps before failure. If you've hit the plateau, then this will kickstart your progress again by shocking the muscles back into growing.

Drop this arm workout into your total body  or split routine by replacing your current arm exercises. You'll be spltting shirt sleeves in no time.

Summary:

Level :  Length : < 30 mins Routines : 1
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Triceps & Biceps Bookmark and Share
Instructions:
  • This workout consists of 2 groups of sets for the same or complimentary exercise
  • You'll be working both the biceps and the triceps intensely creating mass and tone in the upper arms
  • The first sets focuse on stimulating muscle growth with heavy weight and high volume
  • The second set is a drop down set with high reps to stimulate the endurance fibres and give you that all important pump
Exercises: Show All | Hide All
1 Tricep Extension, Dumbbell, Lying
5 sets 
8 reps 
 
Targets: 
Muscle Groups:
Triceps
None
 
Description: The lying dumbbell tricep extension is an effective exercise for developing the tricep muscles, and is performed by gripping a pair of dumbbells with the hands, keeping the elbows stationary and extending the elbows to raise ...

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2 Push Ups, Tricep, Diamond
20 reps 
 
Targets: 
Muscle Groups:
Triceps
Abdominals
Chest
Obliques
 
Description: The diamond push up is also known as the tricep push up because the position of the hands, it focuses more on the triceps and shoulders, rather than the chest like the conventional push up. It's a challenging exercise as it ...

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3 Tricep Extension, Lying Barbell
5 sets 
8 reps 
 
Targets: 
Muscle Groups:
Triceps
None
 
Description: The lying tricep extension is an excellent exercise for developing larger triceps as it targets the tricep muscle group intensely. It can be quite a difficult exercise to get right if you are doing it for the first time, so ...

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4 Tricep Dips
20 reps 
 
Targets: 
Muscle Groups:
Triceps
Chest
Rear Shoulders
 
Description: Even though they are commonly known as tricep dips, it is in fact the shoulders that are worked the most in this exercise. Keeping the body as upright as possible will target the shoulders and triceps. Leaning further forward ...

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5 Tricep Pushdowns, V Bar
5 sets 
8 reps 
• Pick a weight that you can just about manage 8 reps with
 
Targets: 
Muscle Groups:
Triceps
Forearms
 
Description: Tricep pushdowns isolate the tricep muscles and using a V bar works the larger lateral head of the muscle more intensely. This exercise is very easy to perform and can be done by beginners to help develop strength before movi ...

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6 Tricep Pushdowns, V Bar
20 reps 
• Perform a final set using a lighter weight that you can just manage 20 reps with
 
Targets: 
Muscle Groups:
Triceps
Forearms
 
Description: Tricep pushdowns isolate the tricep muscles and using a V bar works the larger lateral head of the muscle more intensely. This exercise is very easy to perform and can be done by beginners to help develop strength before movi ...

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7 Bicep Curls, Barbell
5 sets 
8 reps 
• Pick a weight that you can just about manage 8 reps with • Perform the exercise standing
 
Targets: 
Muscle Groups:
Biceps
None
 
Description: Bicep curls isolate the bicep muscles in the upper arm. It's a very popular exercise and one most people can relate to. Remember not to neglect the triceps though, because it's a combination of well developed triceps and bice ...

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8 Bicep Curls, Barbell
20 reps 
• Perform a final set using a lighter weight that you can just manage 20 reps with
 
Targets: 
Muscle Groups:
Biceps
None
 
Description: Bicep curls isolate the bicep muscles in the upper arm. It's a very popular exercise and one most people can relate to. Remember not to neglect the triceps though, because it's a combination of well developed triceps and bice ...

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9 Bicep Curls, Dumbbell, Bench, Inclined Prone
5 sets 
8 reps 
• Pick a weight that you can just about manage 8 reps with
 
Targets: 
Muscle Groups:
Biceps
Forearms
 
Description: Performing a bicep curl with dumbbells while on a bench in the 'Prone' position (facing down) helps to really target the biceps by removing any influences from other stronger body parts. Often when performing a bicep curl in ...

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10 Bicep Curls, Dumbbell, Bench, Inclined Prone
20 reps 
• Perform a final set using a lighter weight that you can just manage 20 reps with
 
Targets: 
Muscle Groups:
Biceps
Forearms
 
Description: Performing a bicep curl with dumbbells while on a bench in the 'Prone' position (facing down) helps to really target the biceps by removing any influences from other stronger body parts. Often when performing a bicep curl in ...

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What are People Saying

@murdurnachos - this depends on a number of factors (your current physical state, your body type and metabolism, the program your on, the overall volume of weight you're moving, hormonal factors, diet, recovery - and many others). Your best bet is to worry about the factors you can control. Don't worry so much about your end goal. Focus on what you have to do today. Get on a muscle building program and a muscle building diet. Get everything done each day. If you can sustain this for a few months, you'll see solid progress.

 wrote at 12:04 AM on Thursday, September 02, 2010  

how many weeks of intense full body workouts would you say it would take to get large muscles?

 wrote at 6:51 PM on Wednesday, September 01, 2010  

@balazas - if you're looking to build muscle, 60 seconds is going to be your sweet spot.

 wrote at 11:13 AM on Tuesday, August 31, 2010  

How much time should you rest between the sets and supersets?

 wrote at 9:06 AM on Tuesday, August 31, 2010  

@millerc999 - First off, remember that static unvaried workouts should not be used as a long term solution. However, mixing this workout in once per week for a period of 4-5 weeks would be fine.

 wrote at 1:55 PM on Saturday, August 14, 2010  

How many times a week would you all recommend do this workout? I was thinking perhaps 2x a week, just mixing it in once with back at the beginning of the week and then with chest at the end? Or do you think once a week is more than enough and twice will be somewhat counterproductive?

 wrote at 9:10 AM on Saturday, August 14, 2010  

Write something...fantasic workout!! great pumps and intensity, fried my biceps and triceps..

 wrote at 6:37 PM on Saturday, July 24, 2010  

blackee is absolutely right. And great to hear Diederich16!

 wrote at 11:22 AM on Sunday, June 20, 2010  

great workout... did it today and I can barely feel my arms! Awesome

 wrote at 3:36 PM on Thursday, June 17, 2010  

I believe what it is saying is after each exercise (5 sets of 8 reps each) you do the next exercise once for a minimum of 20 reps.

 wrote at 9:14 AM on Tuesday, May 11, 2010  

I don't understand how this works... It makes it sound like you go through this all at once 2 times. And then I see it says 5 sets next to some of the work outs... I need some clarification. Thanks

 wrote at 10:05 AM on Saturday, May 08, 2010  

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