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30-Day Bigger Arms Blueprint
A focused 30‑day arm specialization plan to help you build stronger, fuller biceps and triceps with just two workouts per week.
Beginner
Build Muscle
2 days/week
Gym
For Everyone
30 Days
Workout Plan
1
| Set | Reps | Weight |
|---|---|---|
| 1 | 5 | - |
| 2 | 5 | - |
| 3 | 5 | - |
| 4 | 5 | - |
| 5 | 5 | - |
| 6 | 5 | - |
Notes:
Start with light weights and increase weight slightly each set; on the last sets go to max reps. Repeat these 6 sets twice.
2
3
4
5
| Set | Reps | Weight |
|---|---|---|
| 1 | 20 | - |
| 2 | 20 | - |
| 3 | 20 | - |
| 4 | 20 | - |
Notes:
Perform as a superset with the next exercise.
6
| Set | Reps | Weight |
|---|---|---|
| 1 | 20 | - |
| 2 | 20 | - |
| 3 | 20 | - |
| 4 | 20 | - |
Notes:
Perform as a superset with the previous exercise.
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