We all want to have bigger arms. Lets face it, we want muscles that are bulging out of our shirts. We want our muscles to look massive from the side, back and head on like Sergio Olivia (professional bodybuilder in the featured image). The problem we run into is that is seems to take so long to get them that way. You might typically work on your chest, triceps, and legs on one day and do the back, biceps, shoulders, and abs on another. This is a great routine to keep following for overall strength and to constantly engage each muscle group every other day. The problem with this when trying to get bigger arms… if you add more workouts to concentrate on your arms, your body is already tired and you wont be able to work them out like you should.

So what should be done…

To start, the blood need to pump to the arms and one of the best ways to do this is to do as many push ups as you can until your face hits the ground and you can definitely do no more. This will cause your chest, back, shoulders, biceps, triceps, and abs to feel like they are on fire. Don’t be alarmed by this, its a good thing and you are now warmed up.

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One of the best ways to get the extra strength and push harder is to use a strong creatine blend that will help you maximize your goals.

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The next steps need to be done in order to make the most of the workout. The point is to work the bigger muscles first and then the smaller ones. This means we work on the triceps first, followed by the shoulders and then followed by the biceps. Working out the triceps shows the biggest gains and quickest gains since they are comprised of 3 heads, hence the term “tri” in triceps.

What we will do…

2 concentration exercises for triceps, 2 concentration exercises for shoulders, 2 concentration exercises for biceps, then finish with a combination exercise to tie them all together:

1. Bench Dips

   Put weights on your thighs that will cause you to struggle when doing 10 dips slowly (3 count down, 3 count up, 6 seconds per dip, total time = 60 seconds). Rest for 2 minutes and repeat again slowly. Do 3 sets for a total time of only 9 minutes.

   

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2. Tricep Extensions

   Adjust the weight so that you can finish 10 extensions slowly (this is a different count than the dips; 2 count down, 1 count pause at full extension, 3 count to starting position and back down without pause). Keep tension in your triceps to force a full stretch (6 seconds per extension, total time = 60 seconds). Rest for 2 minutes and repeat again slowly. Do 3 sets for a total time of only 9 minutes.
   

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3. Military Press

   Grab dumbbells for either hand that will force you to do 10 presses slowly (2 counts up, pause; 2 counts down, pause; 6 seconds per press; total time = 60 seconds). This will cause you to keep stretching your triceps while working your shoulders. Rest for 2 minutes and repeat again slowly. Do 3 sets for a total time of only 9 minutes.

   

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4. Side Lateral Raise

   Grab dumbbells for either hand that will force you to do 10 raises slowly (2 counts up, pause; 3 counts down, no pause; back up; 6 seconds per raise; total time = 60 seconds). This will cause you to tense your triceps and forearms when working your shoulders. Rest for 2 minutes and repeat again slowly. Do 3 sets for a total time of only 9 minutes.

   

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5. Preacher Curls

   Use the EZ-bar like in the image to take stress of your wrists so you can concentrate on the biceps. Adjust the weight so that you can finish 10 curls slowly (3 count up, 3 count down). Keep tension in your biceps to force a full stretch (6 seconds per curl, total time = 60 seconds). Rest for 2 minutes and repeat again slowly. Do 3 sets for a total time of only 9 minutes.

   

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6. Dumbbell Bicep Curl

   Grab dumbbells for either hand that will force you to do 10 alternating curls slowly (3 counts up, 3 counts down; 6 seconds per curl; total time = 60 seconds). You are only doing 1 curl at a time for 5 curls on each side. This will cause you to tense your shoulders and forearms when working your biceps. Rest for 2 minutes and repeat again slowly. Do 3 sets for a total time of only 9 minutes.

   

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7. Finish the routine by doing as many push ups as you can before complete failure. Keep in mind you just finished a total arm workout so you will not be able to do as many push ups as you did when you did your warm up. This ties all the workouts together and gives each muscle one last exhausting push.

The total time to complete this workout is 58 minutes. This should be done M/W/F to give the muscles time to start rebuilding. Do not workout the arms on T/Th as well as the 2 day break of Sa/Su that is needed for the overwhelming growth you are trying to get.

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Here is the short form of the routine if you have the technique and timing down:

1. Push Ups – as many as you can do (less than 1 min/2 min rest)
2. Bench Dips – 3 sets of 10 (9 mins)
3. Tricep Extensions – 3 sets of 10 (9 mins)
4. Military Press – 3 sets of 10 (9 mins)
5. Side Lateral Raises – 3 sets of 10 (9 mins)
6. Preacher Curls – 3 sets of 10 (9 mins)
7. Dumbbell Bicep Curls – 3 sets of 10 (9 mins)
8. Push Ups – as many as you can do (less than 1 min)

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