Bodybuilding sometimes requires intense workouts, and this is definitely true for when you want to build bigger biceps, triceps and forearms. If you want to get bigger arms, then you should give this workout a try.
What Does The Routine Involve
This workout routine involves lifting heavy weight, light weight and doing both low reps and high reps. It also involves training your arms twice per week. With that said, below is the workout you will be doing for the next four weeks.
Your first biceps workout of the week involves lifting heavy weight. You will do three exercises, and you will perform 2-3 sets per exercise. Make sure you do 6-8 reps per set. The exercises you do is completely up to you, but the first exercise you want to do are barbell curls.
The second time you train your biceps, you will do the same exact exercises, but with lighter weight. You want to do 15-20 reps per set. Just like before, you will do 2-3 sets per exercise.
Your first triceps workout will consist of training with heavy weight. Instead of doing three exercises, you will do four exercises. The first exercise you will do is the close-grip bench press. The next three exercises you’ll do is up to you. Here’s a tip, some of the best triceps exercises you should do include skull-crushers, single-arm triceps extensions and the triceps push-downs on the cable machine. Since you will be doing heavy weight, stick with 6-8 reps per exercise and do 2-3 sets per exercise.
The second time you train your triceps, you will use light weight and do the same exact workout you previously did. However, you will do 15-20 reps per exercise.
If you have big triceps and big biceps, you don’t want to have small forearms. This will make you look silly, and having big forearms is one of the ways people can tell you have big arms, when you’re wearing a shore sleeve shirt or a fitted long sleeve shirt. With that said, there are three exercises you will do for your forearm workout and you’ll do these exercises both on your heavy workout day and light workout day. The three exercises you want to do include the barbell wrist curl, reverse barbell wrist curl and dumbbell reverse wrist curls. On both your heavy and light day, you will do 3-4 sets of each exercise and you’ll do as many reps as you can.
Also, the order you do your forearm exercises is completely up to you and it is up to you when you use heavy or light weight.
Although it’s up to you as to which exercises you will do for triceps and biceps, with the exception of barbell curls and close-grip bench press, you should know what some of the best exercises to do. As previously mentioned, skull-crushers, cable push-downs and single-arm dumbbell extensions are great exercises for triceps. As for biceps, you should consider doing reverse barbell curls, concentration curls, hammer curls and seated-machine curls.
The Workout Summed Up
Below is a summary of the workout
. Train arms twice per week
. First workout involves heavy weight/low reps
. Second workout involves light weight/high reps
. Forearms workout involves doing as many reps as you can for each workout
. Do the routine for four weeks
. Rest for 3-4 days before doing the second workout
The above routine should help you get bigger biceps, but keep in mind that it is an intense routine, so make sure you follow a good diet that includes plenty of protein.