Category Archives: Arms

Arm Training Workout Routine

The Guns-a-blazing Program

The Guns-a-Blazing program consists of 2 Arm specific workouts, one that consists primarily of heavy mass building movements, and another that consists of high volume isolation movements to really carve up the detail in those guns and bring on the hypertrophy.

There are also two different approaches you can take to this program. If you currently perform accessory arm exercises at the end of your pushing and pulling days, then I recommend you add one of these workouts in on a separate day and alternate each week between the heavy day and the detail day.

The other option is to refrain from doing curls and extension movements on your back and chest days and utilize both of these arm workouts each week. Or, if you answered A. to the above quiz…pick one of these routines to do every day and see how long it takes before your arms fall off.

The Big Arm Routine

Workout Description

Want bigger arms? Arms stuck in a plateau? Shock your arms with this routine! Work this routine into your workout for 10 weeks. Once per week for the first 8 weeks, then twice per week for last 2 weeks.

Workout Notes:

Thoroughly warm up and stretch both biceps and triceps before the workout. Stretch both muscles at the end of the routine.

  • Rest between sets: 90 seconds.
  • Rep timing: slow and precise.
  • Frequency: once per week for weeks 1-8, weeks 8-10 twice per week.

Blast And Pump Arm Workout

Workout Description

The blast and pump arm building approach cycles between two different workouts. During the first week you will focus on volume training. During the second week you will focus on training intensity. You can continue to cycle back and forth between these two workouts for as long as you continue to see good results.

Do not train to failure. Perform as many reps as possible for each set, stopping a set when you feel like you might not be able to complete another rep. On blast days, when you can perform 10 reps for 6 sets on a given exercise (a total of 60 reps), add weight the next time you perform this workout. On pump days, when you can reach the top end of the “rep range” for a given set, add weight.

For example, on pump days some rep ranges are listed as 6 to 10 reps. Continue to push yourself each workout until you reach 10 reps. When you are able to do so, add more weight then next time you perform this workout.

A Killer Arm Day Workout Program

Workout Description

When you start thinking about lifting weights, what is the first thing that goes through your mind?

The answer is likely a dude with big arms.

How many people have used the power of their pythons to inspire us to start training?

Guys like Arnold Schwarzenegger and Hulk Hogan come to mind. For the younger guys reading this, you might think of guys like Chris Hemsworth and The Rock.

Anytime you see any of these dudes hitting an arm shot, you want to do the same thing. There’s only one small problem and that small problem is your small arms.

Are you someone who wears bigger shirts to hide your arms so you don’t feel embarrassed? Are you afraid to wear a tank top in public?

There are two things you should know right now.

First, even the guys I mentioned above had to start somewhere. It isn’t like they were born with those cannons hanging out of their onesie.

Second, you can start working today to build your own set of guns that you can be proud of.

Get in your car and upload this article onto your smartphone, because we’re going to blast your biceps and thrash your triceps.

2 Day Arm Building Workout

Workout Description

This is an arm specialization workout for those of you who are tired of having puny guns, and want to try a more aggressive plan of attack. I suggest a training schedule something like this:

  • Day 1 – Back, Traps and Forearms
  • Day 2 – Chest and Arm Workout A
  • Day 3 – Off
  • Day 4 – Legs
  • Day 5 – Shoulders and Arm Workout B
  • Day 6 – Off
  • Day 7 – Off

German Volume Arms

German Volume Training (GVT) is one of the more intense methods out there, as you’re doing 10 sets of 10 on a particular movement.

But I couldn’t just settle for this brutal method. If you notice, I added a little “German Volume Arms with a Twist” to totally annihilate your biceps and triceps.

After a pair of 10-set supersets, we finish with something brutal – a set of 10 for your biceps and another for your triceps. But here’s the kicker – you only get 10 seconds of rest between sets. The pump is unreal and it’s a great way to finish off your workout. It’s no breeze to get through, but if you do, you just knocked out 100 reps in about three minutes. Your arms will definitely thank you for that in the long run.

As you’ll see, there’s nothing easy about any of these arm workouts. But I’ve been in the trenches with them and they work. If your arm training is in a rut, plug in one of these and see your arms respond. I’m pretty sure you won’t have a problem with that.