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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.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
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Triceps & Biceps
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 Triceps 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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Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

Other Arm Workouts you should try

Killer Triceps Workout
Level : Beginner
» View Workout
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