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5 Killer Moves for Bigger Arms

A focused arm-building routine designed to add serious size to your biceps and triceps in just a few weeks.

Intermediate

Build Muscle

2 days/week

Gym

For Everyone

6 Weeks

Workout Plan

Workout A

1

Barbell Curl

Barbell Curl - frame 1

Barbell Curl - frame 2

Set	Reps	Weight
1	8	-
2	5	-
3	5	-
4	3	-

2

Dumbbell Biceps Curl

Dumbbell Biceps Curl - frame 1

Dumbbell Biceps Curl - frame 2

Set	Reps	Weight
1	5	-
2	5	-
3	5	-
4	5	-
5	5	-

3

Dumbbell Concentration Curl

Dumbbell Concentration Curl - frame 1

Dumbbell Concentration Curl - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-
5	8	-

4

Dumbbell Hammer Curl

Dumbbell Hammer Curl - frame 1

Dumbbell Hammer Curl - frame 2

Set	Reps	Weight
1	3	-
2	3	-
3	3	-

5

Dumbbell Incline Biceps Curl

Dumbbell Incline Biceps Curl - frame 1

Dumbbell Incline Biceps Curl - frame 2

Set	Reps	Weight
1	5	-
2	5	-
3	5	-

6

Cable Curl

Cable Curl - frame 1

Cable Curl - frame 2

Set	Reps	Weight
1	25	-
2	25	-
3	25	-

Workout B

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Workout Plan • Coach Guide • Frequently Asked Questions