The workout plan helps you build bigger biceps and triceps by increasing exercise effectiveness, volume and intensity over a 6 week period.
| Main Goal: | Build Muscle |
| Workout Type: | Single Muscle Group |
| Training Level: | Beginner |
| Days Per Week: | 2 |
| Equipment Required: | Barbell, Cables, Dumbbells, Machines |
| Target Gender: | Male & Female |
| Author: | M&S Writers |
Workout Description
This arm building approach is broken up into three 2-week segments. The focus of each segment is as follows:
- Weeks 1-2 - Lower volume, low to moderate weight. You will be “easing” into training your arms twice a week.
- Weeks 2-4 - Moderate volume, moderate weight. The intensity and number of sets picks up during this middle segment.
- Weeks 5-6 - You will be training with higher volume and moderate weight. These 2 weeks will be very challenging.
Use as much weight as you can for each set. If you are able to hit the stated rep ranges, add weight the next time you perform the same exercise. After week 6 you may take a week off from training arms, or start the cycle over with week one. Play this by ear. If your arms feel too beat up, a week of rest will do you good.
Workout Schedule
- Workout A - Monday
- Workout B - Thursday
You may adjust this schedule as needed, but always keep as least 2 days off in between each training day.
| Weeks 1-2 | ||
|---|---|---|
| Workout A – Monday | ||
| Exercise | Sets | Rep Goal |
| Cable Curl | 2 | 12-15 |
| Dumbbell Tricep Kickback | 2 | 12-15 |
| Workout B – Thursday | ||
| Exercise | Sets | Rep Goal |
| Concentration Curl | 2 | 12-15 |
| Cable Tricep Extension | 2 | 12-15 |
| Weeks 3-4 | ||
|---|---|---|
| Workout A – Monday | ||
| Exercise | Sets | Rep Goal |
| Seated Dumbbell Curl | 3-4 | 10-12 |
| Skullcrusher | 3-4 | 10-12 |
| Workout B – Thursday | ||
| Exercise | Sets | Rep Goal |
| EZ Bar Preacher Curl | 3-4 | 10-12 |
| Seated French Press | 3-4 | 10-12 |
| Weeks 5-6 | ||
|---|---|---|
| Workout A – Monday | ||
| Exercise | Sets | Rep Goal |
| Barbell Curl | 5 | 8-10 |
| Tricep Dips | 5 | 8-10 |
| Workout B – Thursday | ||
| Exercise | Sets | Rep Goal |
| Chin Ups | 5 | 8-10 |
| Close Grip Bench Press | 5 | 8-10 |
Source: 6 Week Arm Builder Workout Plan