The Big Arms Workout, by Alwyn Cosgrove, C.S.C.S.
This arm-expanding workout overloads your biceps and triceps for guaranteed growth. The program is only 2 days a week, because the exercises challenge all the muscles in your body; you'll need the rest of the week to recover and grow! On the first day, you'll focus on all the common weaknesses that limit your ability to add size to your arms. Day 2's aggressive approach directly targets your biceps and triceps so you can pack on more muscle. Do workout A once a week and workout B once a week, resting at least 2 days in between sessions. Alternate between sets of exercises of the same number (i.e. Do one set of 2A followed by a set of 2B) until you complete all the sets in that pairing. Use the specified number of repetitions, sets, and rest periods included with each exercise description.
WORKOUT A
This arm-expanding workout overloads your biceps and triceps for guaranteed growth. The program is only 2 days a week, because the exercises challenge all the muscles in your body; you'll need the rest of the week to recover and grow! On the first day, you'll focus on all the common weaknesses that limit your ability to add size to your arms. Day 2's aggressive approach directly targets your biceps and triceps so you can pack on more muscle. Do workout A once a week and workout B once a week, resting at least 2 days in between sessions. Alternate between sets of exercises of the same number (i.e. Do one set of 2A followed by a set of 2B) until you complete all the sets in that pairing. Use the specified number of repetitions, sets, and rest periods included with each exercise description.
WORKOUT A
1. Snatch Grip Deadlift on Box - Squat on a 6-inch box or step and grab a barbell using an overhand grip that's about twice shoulder width. Without rounding your lower back, pull your torso up and back, thrust your hips forward, and stand. Do 4 sets of 6 reps. Rest for 2 minutes between sets.
2A. YTWL Dumbbell Raise Series - YTWL are letters you will be sort of making with your arms while doing these four mini raies. Perform this sequence of shoulder raises on an incline bench. Do 8 reps of the Y, rest 30 seconds. Repeat until each letter has been finished, and that is one set. Do three sets. For Y, start with your arms hanging straight down. Raise them to shoulder height at a 30-degree angle with the thumb sides of your hands facing up. For T, let your arms hang with your palms facing forward. Raise your arms straight out to the sides until they're at shoulder level. For W, bend your elbows 90 degrees. Without changing the bend in your elbows, raise your upper arms until your palms face the floor. For L, Let your arms hang straight down, palms facing behind you. Row the weights to the sides of your chest. Rotate your forearms up and back as far as you can.
2B. Offset Dumbbell Lunge - Hold a dumbbell in your right hand next to your right shoulder. Lunge forward with your right leg and return to the starting position. Do 8 reps on each side. Rest 1 minute and do 3 sets total.
3A. Inverted Row - Hang from a low bar with your body straight from head to ankles and your heels on the floor. Pull your body up until your chest touches the bar. Do 3 sets of 8 reps. Rest 30 seconds between each set.
3B. T-Pushup - Assume a pushup position and grip a pair of hexagonal dumbbells so they don't roll. Lower your body to the floor. As you push back up, rotate your body to the right and raise a dumbbell straight above your shoulder. Each rep, alternate between rotating left and right. Do 3 sets of 8 reps, resting 1 minute between each set.
4A. Prone Cobra - Lie facedown, your arms at your sides. Lift your head, chest, arms and legs so that only your hips are touching the floor. Hold the position for three minutes total, resting as needed.
4B. Farmer's Walk - Grab a pair of heavy dumbbells and walk for 30 to 75 seconds. Make it harder by grasping each dumbbell by its end. Once you feel you can go longer than 75 seconds, switch to heavier weights.
Source: Men's Health
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