This workout program focuses on hitting every aspect of the arms forcing your muscle fibers to tear and grow. The bigger arms workout should be added to your current training regime or given its own training day.

  • Goal: Build Bigger Arms
  • Training Method: Body Split
  • Training Frequency: 1x per week
  • Level: Intermediate - Advanced

Recommended Supplement Stack

Note: Supplementation is not compulsory to see results with this program. However, it is recommended for hard gainers or those who struggle with increasing calorie intake and nutritional balancing.

  • Creatine Monohydrate
  • 100% Whey Isolate Protein
  • Amino Acids
  • Pre-Workout / Energy Booster

The Workout

EZ Bar Preacher Curl

Sets: 4
Reps: 12, 12, 10, 10

Rest: 30-45s each set
Note: Increase the weight with each set

EZ Bar Skull Crushers

Sets: 4
Reps: 12

Tempo: 2:0:2:0
Note: Keep your elbows parallel to each other

Standing EZ Bar Reverse Curl

Sets: 3
Reps: 8
Note: Tempo should be slow on the decline

Lying Triceps Extension
Use Dumbbells or Plate

Sets: 3
Reps: 15
Note: Tempo should be slow on the decline

Matrix 21s Hammer Curl

Sets: 2
Reps: 21 (7,7,7)
Note: For extra intensity try to perform this move seated.

Close Grip Bench Press

Sets: 3
Reps: 10

Tempo: 1:1
Note: Can use dumbbells if bench press is unavailable.

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