28 Days to Massive Arms Workout Program

Place one hand on a bench for support and hold a dumbbell in the opposite hand. Stagger your legs and bend your torso so it’s parallel to the floor. Row the dumbbell to your hip and then lower it with control until it rests on the floor. Pause and repeat.

*Grasp the handle with hands outside shoulder width and pull it to your collarbone. Drive your elbows down and back, and allow the weight to pull you slightly forward and stretch your lats at the top of the lift.

*Grasp the bar in a Smith machine at shoulder width. Bend your hips back until your torso is parallel to the floor. Row the weight to your belly.

*Hold a dumbbell in each hand and shrug your shoulders as high as you can. Take three seconds to lower the weight on each rep.

*Stand with feet hip-width apart and bend your hips back. Grasp the bar just outside your knees and, keeping your lower back in its natural arch, drive your heels into the floor to raise the weight up until you’re standing tall with hips locked out.