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The ultimate arm workout program

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

Jump to the Routine

  • 30-45

  • 6

  • Yes

Fitness model holding dumbbells
Marius Bugge
Fitness model holding dumbbells
Marius Bugge

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.

Routine

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The ultimate arm workout program

Day 1 Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Close-Grip Bench Press

Equipment
Bench
Sets
5
Reps
5
Rest
45-60 sec.
Exercise 2 of 6

Chinup

Equipment
Pullup Bar
Sets
5
Reps
5
Rest
45-60 sec.
Exercise 3 of 6

Dumbbell Bench Press

Equipment
Dumbbells
Sets
6
Reps
4
Rest
45-60 sec.
Exercise 4 of 6

Inverted Row

Equipment
Power Rack
Sets
4
Reps
10
Rest
45-60 sec.
Exercise 5 of 6

Feet-elevated pike pushup

Equipment
Bench
Sets
4
Reps
6
Rest
45-60 sec.
Exercise 6 of 6

Barbell Curl

Equipment
Barbell
Sets
4
Reps
5
Rest
45-60 sec.

The ultimate arms workout program

Day 2 Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 6

Wide-Grip Pullup

Equipment
Pullup Bar
Sets
4
Reps
12
Rest
0 sec.
Exercise 8 of 6

Medicine Ball Pushup

Equipment
Medicine Ball
Sets
4
Reps
12-15
Rest
45 sec.
Exercise 9 of 6

Up-down plank pushup

Equipment
Sets
--
Reps
40 (each arm) in as many sets as needed
Rest
As needed.
Exercise 10 of 6

One-arm reverse-grip cable row

Equipment
Cable Machine
Sets
3
Reps
10
Rest
45-60 sec.
Exercise 11 of 6

Band Curl

Equipment
Resistance Band
Sets
3
Reps
20
Rest
0 sec.
Exercise 12 of 6

Overhead Triceps Extension

Equipment
Adjustable Cable Machine
Sets
2
Reps
20
Rest
45 sec.
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Written by Mike Scialabba
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