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Routine for Bigger Arms!


How you doing fellas? This is my first post so "respect nod" to all of you and everything you accomplished. Im beginning this new routine i designed for bigger arms. I have a big body frame so my arms look small compared to the rest of the body. Not to mention im 6'2" with long arms so they start to look flat when relaxed. Also, my chest is underdeveloped so i do not want to neglect it although it is not a priority to me right now. Hence, i designed the following routine and would appreciate it if you share your opinions, suggestions, criticism, or any thoughts of other kind. Thanx

Weighed Dips: 4 sets for 10,8,8,6 reps each set respectively
Overhead dumbell extensions: 3 sets x 10 reps each set
Weighed close grip pullups: 4 sets x failure (I struggle with pullups so usually its 12,10,8,6)
Seated dumbell curls: 4 sets x 10 reps each set
Incline press: 3 sets x 10 reps each set supersets with BW pushups until failure

Back Squats: 5 sets for 5 reps each set
Stiff leg Deadlifts: 3 sets for 8 reps each set
Single leg leg press: 3 sets for 12 reps each set
Superset leg curls with leg extensions for 3 sets

Barbell Military Press: 4 sets for 10,6,6,4
Side lateral raises: 3 sets for failure
Straight bar cable extensions: 3 sets for 10 reps
Incline dumbell curls: 3 sets for 10 reps

Thursday: Off

Incline barbell press: 4 sets for 8, 8, 6, 6
Incline cable press: 3 sets for 10 reps each set
Cable flies: 3 sets for 10 reps
Decline skull crushers: 3 sets for 10 reps each
Single arm preacher curls: 3 sets for 10 reps
BW pushups: 2 sets for failure

This is my routine for the next few weeks with some changes such as in variety of exercises and rep ranges but other than that i am planning on keeping it as basic as possible to see how my body responds to it.


Looks like a good split, why not work out on saturday or sunday (maybe both) too? Your diet is what is going to help you with your goals of getting bigger, so make sure you eat enough consistently. If arms are your main priority make sure to eat even more on the days your work them.


I was so getting ready to flame and you ruin it by posting a decent routine.


I only see one back movement in there...not good. Everything else looks solid.


looks good, but yea i would add in some back movements


looks good, but yea i would add in some back movements


Thanx man, i get my carbs only pre-post workout and its usually lot of fruits, vegetables, oatmeal and juice along with protein shakes. I am limited with my consumption of meat since my family is vegetarian due to religious reason. So maybe once or twice a week i get my grilled chicken. I, somehow, manage to get 200-210g of protein though during the day.


Thanx big man, im just doin some neck pulls, back extensions, shrugs, and pull ups for my back. I forgot to include romanion deadlifts on Friday. My back is genetically really wide so im trying not to focus too much on it.


i would like to learn how to get big arms


You have a long way to go, get the OP to be your Jedi, young Padawan.


It's got nothing to do with eating enough, training them hard and progressing in load, so get that out of your head now :slight_smile:

OP, Training arms 3x per week does work well to bring them up, also, hitting chest 2x/week will make sure it doesn't lag behind. In the future you'll benefit from reducing the frequency/volume (at least now and then).

It all depends on current development. Don't expect your arms to get bigger if your bodyweight is staying the same. Many say that you need to add a good 20-30lbs of bodyweight in order to get an inch on your arms (this has been the case with me - I've always needed and exra ~20lbs bodyweight increase for an extra inch in arm growth).

That's not to say don't increase arm/chest training volume; it just means keep it in perspective. Some people need to focus on more volume for certain unresponsive bodyparts, but ultimately, to gain anywhere you need to be gaining in bodyweight also (don't get obsessed with arms when you only weigh a soft 200lbs at 6'2" for example)