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28 Days to Massive Arms Workout Program

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  • 25 min

  • 6

  • Yes

Routine

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Arms

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Seated Barbell Biceps Curl

Equipment
Barbell, Bench
Sets
3
Reps
10
Rest
30 sec
*Hold an EZ-curl bar with hands at shoulder width and sit on a bench or seat. Curl the weight up and lower it until the bar is about to touch your legs; curl again. The range of motion is about half that of a normal curl.
Exercise 2 of 6

One-Arm Triceps Pushdown

Equipment
Sets
--
Reps
*Hold an EZ-curl bar with hands at shoulder width and sit on a bench or seat. Curl the weight up and lower until the bar is about to touch your legs; curl again. The range of motion is about half that of a normal curl.
Rest
30 sec
*Attach a rope handle to a cable station and hold an end in each hand. Extend your elbows, pushing the handle down and away from your body.
Equipment
Sets
4
Reps
8-12
Rest
*Adjust the bench to a 60-degree incline and sit against it holding dumbbells with arms extended at your sides. Without letting your upper arms move forward, curl the weights.
How to
*Adjust the bench to a 60-degree incline and sit against it holding dumbbells with arms extended at your sides. Without letting your upper arms move forward, curl the weights.
Exercise 4 of 6

Bench Dip

Equipment
Bench
Sets
4
Reps
AMRAP
Rest
30 sec
*Place your hands on a bench behind you at shoulder width. Rest your feet on another bench or box in front of you. Slowly lower your body until your upper arms are parallel to the floor and then extend your elbows.
Equipment
Dumbbells
Sets
3
Reps
10-12*
Rest
30 sec
*Hold a dumbbell in each hand in front of you with your palms facing you. Curl one dumbbell up and across your body until your palm is over your chest. Flex for a second. Lower and curl the other side.
Exercise 6 of 6

Decline Dumbbell Triceps Extension

Equipment
Sets
3
Reps
5
Rest
30 sec
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