Big Arms Workout

Follow the big arms workout for bigger biceps and triceps!

Big Arms Workout

Your arms are made up of several muscles, the bulk coming from the biceps and triceps. The biceps sit on top of the arms while the triceps sit on the back. The triceps are the bigger and stronger of the two.

Do this workout 1-2 times per week with proper nutrition.

The Workout

The biceps and triceps are both fast ans slow twitch so we will mix both heavy low reps with lighter high rep schemes.

Biceps

Cross-Body Hammer Curls- 3 sets of 10

Straight Bar Curls- 3 sets pf 8

Preacher Curls- 3 sets of 12

Inclined Dumbbell Curls- 3 sets of 6

Triceps

Rope Pulldown Extensions- 4 sets of 15

Close Grip Bench- 4 sets of 8

Dips (weighted if needed)- 4 sets of 6

 

Post Workout

Post workout nutrition is as important as the workout itself. Your body needs pure digestible protein and glucose within the anabolic window to help grow and repair your muscles. Read about the anabolic window here.

I suggest the Post Workout Stack from 1st Phorm. It provides the perfect amounts of protein isolates and glycogen your body needs to build big arms. You can purchase with free shipping here.

 

 

Thanks for reading!

 

Dustin Holston

Personal Trainer/Sports Nutritionist