Bigger Arms

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2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is for those who are stuck in a plateau and want to build bigger arms, targeting both the biceps and triceps muscles.

During this workout you will be performing exercises that require smaller movements and more reps which will force a pump and blood rush into your muscles along with heavy weight and big movement exercises that will spark growth and strength increase.

**** Week 1 - 5 ****

With this routine it is set in a 5 week split with weeks 1 - 5 focusing on pumping up the muscles and recognizing the exercise being performed. By pumping up the muscles you are getting the motion down, able to attain strength and prepare yourself for the increase in weight being lifting through the next 5 weeks.

**** Week 6 - 10 ****

Through weeks 6 -10, the individual with focus upon performing these exercises at higher weight to increase strength and muscle mass. It is important in these weeks to perform the workout with higher weights as if you don't increase the weight of the exercise, your muscles won't grow and you will be toning out and maintaining muscle rather than bulking up.

*** Note : To increase the size of your muscles and growth potential, focus on training arms on their own separate day rather than having them put into the end of a workout. This allows the body to focus upon the growth of the bicep and tricep muscles and improve on strength.

Weeks 1 - 5 10 exercises, 1 hr 37 mins

Barbell Curl	4x12 reps	rest: 60s
Incline Dumbbell Curl	4x12 reps	rest: 60s
Hammer Curls	4x12 reps	rest: 60s
Dumbbell Alternate Bicep Curl	4x12 reps	rest: 60s
Dumbbell Concentration Curls	4x12 reps	rest: 60s
Barbell Close Grip Bench Press	4x12 reps	rest: 60s
Triceps Pushdown - Rope	4x12 reps	rest: 60s
EZ Bar Triceps Extension	4x12 reps	rest: 60s
Standing EZ Bar French Press	4x12 reps	rest: 60s
Weighted Tricep Dips	4x10 reps	rest: 60s

Weeks 6 - 10 (Weight Increase) 10 exercises, 1 hr 43 mins

Barbell Curl	4x8 reps	rest: 90s
Incline Dumbbell Curl	4x8 reps	rest: 90s
Hammer Curls	4x8 reps	rest: 90s
Dumbbell Alternate Bicep Curl	4x8 reps	rest: 90s
Dumbbell Concentration Curls	4x8 reps	rest: 90s
Barbell Close Grip Bench Press	4x8 reps	rest: 90s
Triceps Pushdown - Rope	4x8 reps	rest: 90s
EZ Bar Triceps Extension	4x8 reps	rest: 90s
Standing EZ Bar French Press	4x8 reps	rest: 90s
Weighted Tricep Dips	4x8 reps	rest: 90s