Workout Routines

The ultimate arm workout program

Inflate your guns with this two-day pump-up plan.

by
Fitness model holding dumbbells
Marius Bugge
Marius Bugge
Duration 30-45
Exercises 6
Equipment Yes

Want sizeable forearms, bulging biceps, and triceps that strain against your shirts? 

Work these two routines into your regimen and get ready for some awesome results.

The ultimate arm workout program Day 1 Workout

Exercise 1.

Close-Grip Bench Press You'll need: Bench How to
Close-grip Bench Press thumbnail
5 sets
5 reps
45-60 sec. rest

Exercise 2.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
5 sets
5 reps
45-60 sec. rest

Exercise 3.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
6 sets
4 reps
45-60 sec. rest

Exercise 4.

Inverted Row You'll need: Power Rack How to
Inverted row thumbnail
4 sets
10 reps
45-60 sec. rest

Exercise 5.

Feet-elevated pike pushup You'll need: Bench How to
Feet-elevated pike pushup thumbnail
4 sets
6 reps
45-60 sec. rest

Exercise 6.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
4 sets
5 reps
45-60 sec. rest

The ultimate arms workout program Day 2 Workout

Exercise 1a.

Wide-Grip Pullup You'll need: Pullup Bar How to
Wide-Grip Pullup  thumbnail
4 sets
12 reps
0 sec. rest

Exercise 1b.

Medicine Ball Pushup You'll need: Medicine Ball How to
Medicine Ball Pushup thumbnail
4 sets
12-15 reps
45 sec. rest

Exercise 2.

Up-down plank pushup How to
Up-down plank pushup thumbnail
-- sets
40 (each arm) in as many sets as needed reps
As needed. rest

Exercise 3.

One-arm reverse-grip cable row You'll need: Cable Machine How to
One-arm reverse-grip cable row thumbnail
3 sets
10 reps
45-60 sec. rest

Exercise 4a.

Band Curl You'll need: Resistance Band How to
Band Curl thumbnail
3 sets
20 reps
0 sec. rest

Exercise 4b.

Overhead Triceps Extension You'll need: Adjustable Cable Machine How to
One-Arm Overhead Extension Exercise thumbnail
2 sets
20 reps
45 sec. rest
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