Arm Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings
Arm Workout Plan

Arm Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings

Arm Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
Arm Biceps, Triceps, & Forearms Workout

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Exercise Sets Distance Time Reps Weight Rest
Biceps / Expert
2 sets, 21 reps, 01:00 rest
2 21 -- 01:00
Biceps / Beginner
3 sets, 10 reps
3 10 -- --:--
Biceps / Intermediate
3 sets, 10 reps, 02:00 rest
3 10 -- 02:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 02:00 rest
3 10 -- 02:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Try to complete this in under an hour, preferably 45 minutes. Don't overlook the supersets otherwise your results will be reduced.

Keep good form, and remember to breathe throughout. Lastly, have some fun and challenge yourself to do better every workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Are you embarrassed of your arms? Do you wish you had bigger biceps to show off? Maybe you have worked on arms a lot, but don't seem to be getting anywhere. This arm workout plan is here to get the most out of your arms, and give a head start to getting a body to be proud of! Face it guys, you... more

Are you embarrassed of your arms? Do you wish you had bigger biceps to show off? Maybe you have worked on arms a lot, but don't seem to be getting anywhere. This arm workout plan is here to get the most out of your arms, and give a head start to getting a body to be proud of!

Face it guys, you're arms could use some work, and ladies, you could always use some more muscle tone to help fight those flabby arms! We put this arm workout together to make sure you get the arms you've always wanted.

How the Arm Workout is Set Up

This arm routine is made up of two separate workouts that will be performed once a week. Be sure to allow at least a day between workouts and if incorporating another workout with this one, be sure not to over train your arms. Each exercise has 3 sets with 10 reps.

The ideal range for mass is 8-12 reps. Once you have chosen a weight and are able to do 10 reps for all 3 sets then it is time to increase the weight.

Always try to do better than the last time you performed the workout, whether it's getting the full 10 reps or increasing the weight. This arm workout incorporates supersets to really exhaust and spur muscle growth.

Time to Show Off Your Arms!

Be sure to eat healthy and give your body the calories it needs. This arm workout plan will be worthless if you don't allow your body to heal after lifting weights. Don't allow insufficient calories or poor food choices to halt your success!

If you put the work in on this routine and eat smart, you're going to see improvements fast. You can't wear long sleeves all the time, so people are bound to see your arms at some point! Why not get arms you're proud of? Start your transformation today!

Arm Biceps, Triceps, & Forearms Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Biceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Biceps / Beginner
3 sets, 10 reps
3 10 -- --:--
Biceps / Beginner
3 sets, 10 reps, 02:00 rest
3 10 -- 02:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 02:00 rest
3 10 -- 02:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Try to complete this in under an hour, preferably 45 minutes. Don't overlook the supersets otherwise your results will be reduced.

Keep good form, and remember to breathe throughout. Lastly, have some fun and challenge yourself to do better every workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Are you embarrassed of your arms? Do you wish you had bigger biceps to show off? Maybe you have worked on arms a lot, but don't seem to be getting anywhere. This arm workout plan is here to get the most out of your arms, and give a head start to getting a body to be proud of! Face it guys, you... more

Are you embarrassed of your arms? Do you wish you had bigger biceps to show off? Maybe you have worked on arms a lot, but don't seem to be getting anywhere. This arm workout plan is here to get the most out of your arms, and give a head start to getting a body to be proud of!

Face it guys, you're arms could use some work, and ladies, you could always use some more muscle tone to help fight those flabby arms! We put this arm workout together to make sure you get the arms you've always wanted.

How the Arm Workout is Set Up

This arm routine is made up of two separate workouts that will be performed once a week. Be sure to allow at least a day between workouts and if incorporating another workout with this one, be sure not to over train your arms. Each exercise has 3 sets with 10 reps.

The ideal range for mass is 8-12 reps. Once you have chosen a weight and are able to do 10 reps for all 3 sets then it is time to increase the weight.

Always try to do better than the last time you performed the workout, whether it's getting the full 10 reps or increasing the weight. This arm workout incorporates supersets to really exhaust and spur muscle growth.

Time to Show Off Your Arms!

Be sure to eat healthy and give your body the calories it needs. This arm workout plan will be worthless if you don't allow your body to heal after lifting weights. Don't allow insufficient calories or poor food choices to halt your success!

If you put the work in on this routine and eat smart, you're going to see improvements fast. You can't wear long sleeves all the time, so people are bound to see your arms at some point! Why not get arms you're proud of? Start your transformation today!

316 person started this plan

Workout Goals

  • Gain Mass

Equipment Needed

  • Barbell
  • Flat Bench
  • Weight Plates
  • Preacher Curl
  • Dumbbells
  • Cable Machine
Show All

No Reviews yet.

Arm Workout Plan

316 person started this plan

Workout Goals

  • Gain Mass

Equipment Needed

  • Barbell
  • Flat Bench
  • Weight Plates
  • Preacher Curl
  • Dumbbells
  • Cable Machine
Show All