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Complete Arm Workout Routine For Building Bigger Arms

Doing hundreds of biceps curls day after day will not lead to bigger arm muscles. More is not always better and this is the case with training the arms.

The muscles at the back of your arms (Triceps) make up around 70% of the total mass of your arms. They consist of 3 main muscle heads and not just 2 like the biceps.

In order to build bigger arm muscles you need to train the triceps just as hard, if not harder then the biceps muscles.

Arm Isolation Workout

You do not need any fancy equipment for this arm workout routine and just a pair of dumbbells and a bench is all you need for this home workout.

My favorite way to train both biceps and triceps is the position of flexion style of training. This starts off with a mid-range compound exercise, then goes into a fully stretched exercise, and finishes up with a peak contraction exercise.

The idea of this style of training is to fully fatigue the muscles from all angles.

This workout will target both the biceps and the triceps in a single workout and will have them feeling bigger, fuller and pumped.

The Exercises should be done as follows:

Rolling Dumbbell Extensions
Overhead Dumbbell Extensions
Dumbbell Triceps Kickbacks
Standing Biceps Curls
Incline Biceps Curls
Concentration Curls

You should complete 4 sets of each exercise with the following rep ranges: 12 , 10 , 8 and 6 reps.

Rest 30 - 60 seconds between each set.

As always your workouts should be based on progression and each and every workout you should try adding more weight to each exercise to force your body to lift more and therefore grow.

4 Week Arm Workout Program

The body likes to grow evenly, those of you who are just working out the upper body and not the lower body will have slower progress then someone working both the upper and lower body.

The next arm workout routine i am going to share with you focuses on training the entire body will a little more emphasis on the arms to try and prioritize them into growing.

This workout sees you going 4 workouts per week and you can download this workout here.

Whatever workout you choose, consistency is the key to home workout success.

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