Last Update  On April 15, 2012
Simple Routine For Big Arms

by Rusi
The following routine is designed for lifters who are currently trying to get their arms bigger. I guess that makes the routine targeted towards everybody who lifts weights. First, let's get the facts straight in order to avoid problems later on.

Facts About Arm Training

1. You can't gain an inch on your arms in 30 days naturally. It's close to impossible.
2. You don't need supplements in order to get your arms bigger...
3. You don't need to perform a lot of exercises in order to get your arms bigger.
4. Arms grow slowly.
5. Drop sets sucks for big arms.
6. You don't need to train your arms often.

If you have a problem with the above statements write me comment.

The Rookie Arm Routine

The best way to get your arms bigger is to make your whole upper body bigger. I know it doesn't sound revolutionary but training is not supposed to be complicated. This is the routine. Let's get to it.

Day 1:

Close grip flat barbell bench press - 10x3 or 5x5 - this will be our main exercise for building big arms. The close grip bench press hits the triceps like nothing else and it also works the biceps and the forearms pretty hard too. Perform 10 sets of 3 reps or 5 sets of 5 reps. Both are fine.

PJR or straight arm pull-overs - 3x8.

Rest periods are up to you but keep the workout around 45 minutes to 70 minutes.

Yes, you see correctly. Only two exercises on day one.

Day 2: Rest

Day 3:

Ring pull-ups (or chin-ups) - 25- 30 total reps. You will perform 30 reps and you get to choose the rep range. You can perform 5x6, 10x3, 5,4,3,2,2,2,1,1,1...etc. It doesn't matter. What's important is that you get 25-30 reps with perfect form. If you can do 30 reps already pretty easily add weight.

Ez-curl bar biceps curls - 3x6-8

Yes, you see correctly. Only two exercises on day two.

Day 4,5,6,7 - Rest or leg work

This is the routine. Nothing fancy or special. No drop sets. No H.I.T. Machines, No super sets. No cables, No 100 types of curls. Just the basics.

Progression: Cycle the bench press and use the repetition method for the rest of the exercises. Both of the techniques are explained in the Rookie Strength Routine article.

Lower body: Obviously you will do your lower body work on off days. So, theoretical full body program will looks something like this.

Day 1:

Close grip bench - 10x3
Pull-overs - 3x8


Squat - 10x3
Leg Press - 3x10-12



Day 4:


Day 5:

Deadlifts - 8x3
Ring pull-ups - 25-30 reps
Curls - 3x8

Day 6,7 - Rest.
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