Get Bigger Arms with This Arms Specialization Program

Increase the size and tone of your arms with this shirt stuffer workout.

Everyone wants arms that are strong and look great. Regardless of whether you're a girl or guy, we all want our arms to pop when we wear a short sleeve or a racerback t-shirt.

You'll train the arms twice a week but with a different body part emphasis. Train this method for two months and you'll be stretching your sleeves in no time! Add this after your squat workout and your deadlift workout are complete. You’ll need access to a cable system and a low to medium mini-band.

Arm Workout 1-done after your squat workout is complete.

Bicep emphasis

1A) ROPE HAMMER CURLS

2 sets of 10 reps. Pick a weight you can do for 8-10 reps. Squeeze the biceps for one second at the point of full contraction. Time of rest is the amount of time it takes to move to the next exercise. Add weight when you complete 2 sets of 10.

1B) INCLINE BENCH REVERSE GRIP SPIDER CURLS

2 sets of 10 reps. Pick a weight you can do for 8-10 reps. Lay with your chest on the bench, legs fully extended. Curl the dumbbells and squeeze the biceps for one second at the point of full contraction. Time of rest is 1 minute. Repeat once more. Add weight when you complete 2 sets of 10.

2) BARBELL (OR EZ CURL BAR) CURLS

5 sets of 4-6 reps. Pick a weight you can do for 5 reps. You can use some hefty weight on this exercise, but be sure to use perfect form for each rep. Don’t cheat or swing your form. You'll raise the bar 2/3 of the way up and squeeze the biceps pausing for 2 seconds. On the final set, take the set to failure, stopping short of bad form. Once 5 sets of 6 reps are complete, move up in weight. Time of rest is 2 minutes.

3A) REVERSE GRIP PULLDOWN

2 sets of 15-20 reps. Pick a weight you can do for 10 reps. Emphasize the squeeze on the biceps when the bar is near the chest. Time of rest is the amount of time it takes to move to the next exercise.

3B) MINI-BAND CURLS

2 sets taken to failure. As you curl your body upwards, squeeze the biceps for 1 second. Time of rest is 45 seconds.

Arm Workout 2-done after a deadlift workout is complete.
Triceps emphasis.

1A) ROPE TRICEPS PUSHDOWN

2 sets of 8-10 reps. Pick a weight you can do for 8-10 reps. Squeeze the triceps for one second at full contraction. Time of rest is the amount of time it takes to move to the next exercise. Add weight when you complete 2 sets of 10.

1B) INCLINE BENCH DB TRICEPS EXTENSION

2 sets of 8-10 reps. Pick a weight you can do for 8 reps. Lay with your chest on the bench, legs fully extended. Squeeze the triceps for one second at full contraction. Time of rest is 1 minute. Repeat once more. Add weight when you complete 2 sets of 10.

2) JM PRESS

5 sets of 4-6 reps. Pick a weight you can do for 8 reps. As you extend your elbow to full extension, squeeze the triceps for a two count. On the final set, take the set to failure, stopping short of form breakdown. Once 5 sets of 6 reps are complete, move up in weight. Time of rest is 2 minutes

3A) INCLINE BENCH DB TRICEPS KICKBACK

2 sets of 15-20 reps. Pick a weight you can do for 15 reps. Lay with your chest on the bench, legs fully extended. Emphasize the squeeze on the triceps when your elbows are fully extended for 1 second. Time of rest is the amount of time it takes to move to the next exercise.

3B) MINI-BAND TRICEP PUSHDOWN

2 sets taken to failure. Emphasize the squeeze on the triceps fully extended for 1 second. Time of rest is 45 seconds.