Trying to increase the size of your arms? Feel like nothing you’ve been trying is working? We have a solution for you. Check out this workout and get ready for some awesome results.
Exercise 1: Close-Grip Incline Bench Press (Not Shown)
Sets: 5 Reps: 5
Set an adjustable bench to a 30- to 45-degree incline, and lie on it. Grab the bar with an overhand, shoulder-width grip. Lift the bar off the rack and lower it to the upper part of your chest. Once the bar touches your chest, push your feet hard into the floor and press up.
Exercise 2: Weighted Chinup (Not Shown)
Sets: 5 Reps: 5
Attach a weight around your waist or hold a dumbbell between your feet and perform a chinup as normal.
Exercise 3: Neutral Grip Bench Press
Sets: 6 Reps: 4
Grab dumbbells and lie on a bench. Squeeze your shoulder blades down and together and arch your lower back. Position the weights at the sides of your chest with palms facing each other. Press the weights over your chest.
Exercise 4: Inverted Row (Not Shown)
Sets: 4 Reps: 10
Lie underneath a bar (set one up in a power rack at hip level or use the bar in a Smith machine) and grab it overhand with palms more than shoulder-width apart. Allow your body to hang beneath the bar, a few inches above the floor. Now squeeze your shoulder blades together and pull yourself straight up until your back is fully contracted. Make It Easier: If you can’t raise your chest to the bar, bend your knee 90 degrees and rest your feet flat on the floor.
Exercise 5: Feet-Elevated Pike Pushup
Sets: 4 Reps: 6
Get into pushup position with your feet on a bench. Walk your hands back so that your butt points straight up in the air. Lower your body until your head is just above the floor and then push yourself back up. Keep your abs braced throughout.
Exercise 6: Barbell Curl (Not Shown)
Sets: 4 Reps: 5
Hold a straight bar with a shoulder-width grip. Keeping your elbows braced against your sides, curl the bar up. Return to the starting position and extend your elbows fully.
Exercise 1a: Assisted Wide-Grip Pullup
Sets: 4 Reps: 12
Perform pullups with hands wider than shoulder width. Attach an elastic exercise band to the bar and stand in the loop to help you complete the reps.
Exercise 1b: Medicine Ball Clench Pushup
Sets: 4 Reps: 12-15
Place a medicine ball on the floor and get into pushup position, gripping the ball with hands and fingers pointing down. Lower your chest to the ball and push up. Rest 45 seconds after each set.
Exercise 2: Plank to Pushup Sets
Sets: As Many as Needed Reps: 40 Total (Each Arm)
Get into elbow plank position with your elbows directly under your shoulders. Now raise one arm up and plant your hand on the floor and then the other, so you’re in the top position of a pushup. Lower yourself back down and repeat.
Exercise 3: One-Arm Reverse-Grip Row
Sets: 3 Reps: 10
Attach a handle to the low pulley of a cable station and grab it with your palm facing up and your feet in a staggered stance. Row the handle to your ribs. Complete all reps on one side and then switch hands. Perform the sets without rest—just keep switching arms.
Exercise 4a: California Curl
Sets: 3 Reps: 20
Loop an elastic band around a solid object close to the floor about three feet behind you. Take an end in each hand and allow the to pull your arms slightly behind your hips. Curl the band up both arms and hold the top position for a second. Go immediately to the overhead triceps extension after each set.
Exercise 4b: Overhead Triceps Extension
Sets: 2 Reps: 20
Keep the same setup you had for the California curl but raise your elbows to your ears and point your palms to the ceiling. Extend your elbows and hold the position for a second. Rest 45 seconds after each set.