I Want bigger Arms…

Arm Specialization

Now comes the fun part. We’re going to start with your new 31- day arm routine. You’re going to work arms three days a week. I’d suggest Monday, Wednesday, and Friday.

On Monday you will work your arms after you do the body routine I described above.

Here’s our plan of attack on Monday:

Monday Arm Specialization:


Standing Dumbbell Curls (superset with…) – 5 set 12 to 15 reps

Seated Dumbbell Triceps Extension – 5 sets 12 to 15 reps


The Seated Dumbbell triceps Extension is done by grabbing one “bell” of the dumbbell with both hands and lowering it behind your head while keeping your elbows pointed toward the ceiling.

The Standing Dumbbell Curls can be done in an alternating fashion or both dumbbells can be curled at the same time, whichever you prefer. I like to do them alternating style because it feels like I can direct more concentration and contractile power to the muscle that way.

These 2 exercises are done in a super-set (superset video) fashion. Do a set of the standing dumbbell curls and then immediately do a set of the seated dumbbell triceps extensions. This is considered one super-set.

Never go below 12 reps on these exercises. If you have to lower the weight to get the reps in then do it.

Do NOT go to absolute muscular failure on each set. Your last rep should be pretty difficult but not to total muscular failure. As a gauge, you should physically be able to do about one more rep if you pushed to failure.

Only rest 45 seconds to 1 minute between each super-set.

Wednesday Arm Specialization


Standing Barbell Curls – 5 sets    5 to 8 reps

Lying EZ Bar triceps Extension or ‘Skull crusher’  – 5 sets    6 to 8 reps


This is your “heavy day”. Try to use as heavy a weight as possible while maintaining good form. It’s OK to cheat just a little on the last rep.

Rest periods will be longer than your Monday workout. Rest as long as necessary to recoup your strength so you can go all out on the next set.

Each Wednesday try to use a little more weight than you did the previous Wednesday’s workout.

Friday Arm Specialization


Preacher Dumbbell or Barbell Curls –             3 sets    8 to 12 reps

Overhead Pulley Triceps Extension –             3 sets    8 to 12 reps


The Preacher (Scott) Curls are done on the “Scott” bench (made famous by Larry Scott) or “Preacher” bench. Feel free to use either a barbell or dumbbells, whichever you prefer.

These sets are all done to temporary muscular failure. In other words, keep going until you can no longer physically complete a rep in good form.

Only rest 90 seconds between sets.

On Fridays, do your arm workout first before the workout rest of your body.


I’ve said it before and I’ll say it again. You’ll never make any significant gains if you aren’t eating plenty of high quality food with an emphasis on lots of protein… preferably at least 2 grams of high quality complete protein per each pound of bodyweight.

What is a “complete” protein? That is a protein source that has all the essential amino acids (protein is composed of amino acids) that are required by your body to support growth. These sources are: red meat, chicken, fish, eggs, and dairy products. Other foods like beans and nuts have protein, but it is an incomplete protein. They do not contain all the essential amino acids to support growth, so don’t depend on those to supply your protein needs. Just eat plenty of good wholesome food and try to avoid the sugary junk. A little now and then won’t hurt you, though.

If you’re going to follow a specialization routine and try to build as much arm size as possible in 31 days, then I wouldn’t be too worried about “bulking up” a little and adding a few pounds of body fat. It’s nearly impossible to add significant muscle mass without putting on a little bulk.

I am including the type of diet you should follow to gain some good muscular bodyweight. Diet is very important, both I and a lot of my trainees didn’t gain until we started eating a very large amount of protein, it makes a big difference. I don’t expect you to dive in and eat all this the first day, I want you to eat progressively (just like you will train progressively) try to eat a bit more each week.

You don’t have to use protein powder if you can’t afford it, it’s not totally necessary. You can drink milk, or you can use powdered milk instead. Any protein drink can be made with powdered milk instead of commercial protein powder.



Meat 1/4 lb.

3 eggs

2 slices wheat toast

Milk or protein drink


Cottage cheese 1/4 lb.


Milk or protein drink


Tuna Sandwich (6 oz. tuna)

Cottage cheese 1/4 lb.


Milk or protein drink


Cheese sandwich 2 oz. cheese

Milk or protein drink


Chicken 8 oz.

Baked potato

Cooked vegetable


Milk or protein drink


2 eggs hardboiled


Milk or protein drink

This is also very convenient because most of this food can be ready and taken to work or school in a lunchbox or “Lil Playmate” type of cooler.



3 thoughts on “I Want bigger Arms…

  1. Pingback: How to get thin and toned arms | abysmalfitness

  2. In addition, you do not have to spend additional money on fancy work out machine or gym membership. I extremely suggest that you buy a stability ball and a pair of dumbbells so that you’d be in a position to carry out all the routines. If you would add up individuals price, it’s rather cheap considering the excellent advantages you would get as soon as you begin the program.

  3. Make sure to ask your buddies for help whenever you require it. They might choose to exercise with you, or get you to go out dancing or hiking or biking. Or obtain a trainer to show you some new workouts to make your work out a lot more interesting. It is great to be flexible. Your entire body requirements it to continue to create progress. Change up your program.

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