Bigger, Better Arms

Summary: 3 Days a Week
45-days to bigger arms.

Description: This training plan focuses on strengthening and shaping your arms.

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Workout Details

This 45-day plan will help strengthen and grow your arm muscles.


This training plan focuses entirely on adding strength and definition to your arms. This 45-day plan will have you doing 3 arm-targeting workouts, each one focusing on a different part of your arms to help maximize the results you see.

Combine this plan with your own cardio or full-body training plan for a balanced workout.

Certain exercises do require access to gym equipment (such as exercises using cable systems). It is recommended that you combine this plan with a high-protein diet to get optimal results.

Sample Workout from this Training Plan

Biceps

You will begin each week with this workout, which targets your bicep muscles. The first 2 exercises are performed with a 10-8-6 rep pattern, where your goal is to push yourself to lift as heavy a weight as possible in that many reps. For example; ...

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Dumbbell Curl - Standing

Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's lengt...

Suggested Routine:
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps

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Dumbbell Curl - Incline

Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your chest ...

Suggested Routine:
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps

Show the Full Workout

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At a Glance

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You may customize your schedule after you choose to join this training plan.

Latest Users on this Workout

Burn_z

Burn_z

from United States

Burn_z

Burn_z

from United States

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justinecarmesin

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Discuss this Training Plan Subscribe to Bigger, Better Arms

jwapner13 jwapner13

posted Thursday, March 10, 2011

Am I supposed to do all exercises listed under each muscle group? Do I do 1 set of 1 each? 3 sets of all? What’s it supposed to look like?

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