the big arms workout
Sculpt your biceps and triceps with this challenging total-body workout
By Alwyn CoSgrove, C.S.C.S. • PhotogrAPh By SCott McDerMott

resting 1 minute after each set. and then 1 set of 15 reps. that’s 1 set. that’s 1 set. Do 3 sets of 8 reps. and stand [B]. for example) until you complete all the sets in that pairing. all performed with your palms facing forward. Do workout a once a week and workout b once a week. once you feel you can go longer than 75 seconds. you’ll need the rest of the week to recover and grow. raise them to shoulder height at a 30-degree angle. B Dip grasp the bars of a dip station and lift yourself so your arms are straight. do 2. rotate your body to the right and raise a dumbbell straight above your shoulder [B]. rest 30 seconds after each set. and 1 last set of as many as you can. then bend at your hips and knees. rest 30 seconds after each set. As you push back up. rest 1 minute. A B C Photographs by A B B . W Bend your elbows 90 degrees [A]. keeping the tension on your muscles in the bottom position. palms facing behind you [A]. lower the dumbbells until your forearms are beyond parallel to the floor [B]. and 4 reps. Day 2’s aggressive approach directly targets your biceps and triceps so you can pack on more muscle. A A A A A A A B grooming: Scott McMahan/WT Artist Management/Redken. 6 reps. Perform a chinup [B]. while seated on a flat bench [B]. Do 8 reps of the y raise. because the exercises challenge all the muscles in your body. do 3 sets total. rest 2 minutes after each set. resting 2 minutes between sets. rest again. B Barbell row grab a barbell just beyond shoulder width and hold it at arm’s length. chest. Press the bar above your head. and rest periods included with each exercise description. Do 1 set each of 8 reps. resting 30 seconds after each set. alternate between sets of exercises of the same number (do 1 set of 2a followed by a set of 2b. B Farmer’s walk grab a pair of heavy dumbbells and walk for 30 to 75 seconds. B Dumbbell curl series (incline/seated/decline) this is a three-exercise sequence of curls. Make it harder by grasping each dumbbell by its end. you’ll focus on all the common weaknesses that limit your ability to add size to your arms. and then lower back to the pins. rest 30 seconds. 3 A Decline dumbbell triceps extension lie faceup on a decline bench and hold dumbbells over your head with your arms straight [A]. without rounding your lower back. switch to heavier weights. then 8 reps of the t raise. use the specified number of repetitions. Do 3 or 4 sets of 6 reps each. resting as needed when you feel fatigued. L let your arms hang straight down. Pull your body up until your chest touches the bar. Pack on muscle Fast WORKOUT A This arm-expanding workout overloads your biceps and triceps for guaranteed growth. Pull the bar to your upper abs. lunge forward with your right leg and return to the starting position. arms. thrust your hips forward. then rotate your forearms up and back as far as you can [C]. your arms at your sides [A]. sets. each rep. DIReCTIOnS 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 [A]. On the first day. 4 A Prone cobra lie facedown. raise your upper arms until your palms face the floor [B]. Do 1 set each of 8 reps. only your hips should touch the floor. A B e t h B i S C h o F F. Do 2 sets of 6 to 8 reps. Do 3 sets total. and 4 reps. 3 A Inverted row hang from a low bar with your body straight from head to ankles and your heels on the floor. Do 3 sets of 8 reps. without changing the bend in your elbows. 2 A Seated rack lockout Sit in a power rack and set a bar on the safety pins at ear level. resting 1 minute after each set. lower your body to the floor [A]. row the weights to the sides of your chest [B]. Do 3 sets of 8 reps. grooming (front of poster): Mia Sarazen B B B C B B B WORKOUT B 1 A Close-grip chinup hang from a bar using an underhand grip. pull your torso up and back. 6 reps. 2 A YTWL dumbbell raise series Perform this sequence of shoulder raises on an incline bench. com/bigarms to watch a complete video demonstration of all the exercises in this sleevestretching routine. and then lift your head. B Offset dumbbell lunge hold a dumbbell in your right hand next to your right shoulder. The program is only 2 days a week. resting 1 minute after each set. and then a last set of as many as you can. the thumb sides of your hands facing up [B]. Y Start with your arms hanging straight down [A]. and while lying facedown on an incline bench [C]. lower your body until your upper arms dip just below your elbows. alternate your rotation direction. and legs [B]. T let your arms hang with your palms facing forward [A]. Do 3 sets of 8 reps per side.® the Big ArMS workout Want to see more of the Big Arms Workout? Visit MensHealth. Do 4 to 6 reps each of the curl while lying faceup on an incline bench [A]. raise your arms straight out to the sides until they’re at shoulder level [B]. Do 8 reps on each side. resting at least 2 days between sessions. rest 2 minutes after each set. B T-pushup Assume a pushup position and grip a pair of hex dumbbells. and so on until you’ve completed the series. but keep your hands 6 to 8 inches apart [A]. hold the position for 3 minutes total. Try this program and you’ll no longer need to make excuses for your upper body.

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