4 Week Total Arm Workout Program – Fitness Volt

Everyone wants bigger arms. In fact, it is difficult to find someone who is completely satisfied with the development of their arm. There always seems to be room for improvement. Building a massive, pointy set of giant horseshoe biceps and triceps is the goal of almost every weightlifter, which is painfully apparent every day at the gym. Look around you how many are doing endless series of dumbbell, dumbbell, and preacher curls and cable presses, bribes, and nosebreaker.

But what if your arms don’t absorb all that workout for better results? What if your arms refuse to move and are still limbs that are lifeless, muscular, and waistless?

Let’s do a little investigation first and see what’s wrong with your arm training, and then we’ll rebuild your program to grow those arms again. It will take a bit of brushing up your pride and a change in your thinking, but what do you really have to lose?

Are your arms growing?

Make an honest assessment of your arm growth. Have they changed at all in the past month, six months, year? Sure, you might have changed your routine a bit here and there, got a bit stronger, and maybe gained a vein or two in appearance. But looking at all of these workouts for days, weeks, and months, can you really tell what you’ve been doing is working?

Does your current arm program include barbell curls, barbell curls, cable curls, preacher curls, bicep focus curls? And maybe cable presses, tight-grip bench presses, recumbent “nosebreakers”, one-arm presses and maybe barbell rebounds for the triceps?

Another common practice that you could be guilty of is doing almost any exercise. You may have been taught to “go heavy or go home”. Big weight, big muscles. If it worked for your chest, back, and legs, then it must be good for your arms, right?

Well, if you’re the logical type and seeing is believing, then you have to observe that your philosophy doesn’t work if you look down and have a pair of noodles devoid of any muscle.

Let’s get to the root of your problem and then tackle each of them for a better approach to more arm growth. Later we will look at a 4 week schedule to get you there.

What you are doing wrong

So we’ve established that you’re not getting the results you want or should necessarily get. Why waste an extra second in the gym if every workout doesn’t get you one step closer to your bigger arm goal? Let’s look at some possibilities of what’s going on. You can be guilty of one, both, or all of these if you are being completely honest.

Ego lifting

Too heavy

Are you putting too much weight on the right bar so that it forces you to lean back to lift it? Does it snap against your thighs because you can’t control the negative part of the movement? In this case, you treat your small biceps the same way you treat your back or legs. Too much weight.

Too much volume

How many sets do you do for your arms? Twenty or more? Now compare that to the volume you run your legs through. There is no comparison? Why would such a small part of the body need so much volume? It’s exaggerated.

Too much frequency

You can train the legs once a week as well as the back and shoulders, but many weightlifters add an extra arm day. Since they get a ton of bulk and load from chest and back work, why would you want to wipe them out with even more workout days associated with all that bulk?

Too many angles

The function of the muscle groups in the upper arm is rather simplistic: to flex and extend the forearm. Yes, there are a few other variables to choose from, but you have to ask yourself: are you training from too many angles? Is it even more exaggerated?

Too little connection

With all of the above, you inevitably have little or no connection to the muscle being worked. You’re basically lifting a weight from point A to point B with little to show. You need to start thinking about taking the weight from point A to point Z. Change your perspective and start thinking about feeling the resistance throughout the range of motion instead of lifting the weight just to complete a repetition and impress your muscles. friends.

How (finally) to grow your arms

Alright, let’s get down to business and see if we can’t limit the damage and get your arms growing again. Like I said earlier, it will take a new way of looking at arm training. If what you are doing doesn’t work, you have everything to gain.

Arnold Schwarzenegger Biceps

Take inventory

I touched on this point earlier that you need to take into consideration the other exercises you are doing that can have a significant impact on your arm’s recovery and strength. Bench presses, rows, pull-ups, deadlifts, and shoulder presses work your arms indirectly in one way or another. Keep that in mind when arm day comes around and you want to lift a ton more to make them grow taller.

Rethinking arm training

A good rule of thumb about your arm routine is to think of it as finishing the arms after all of the heavy load mentioned above. In other words, you are going to perform a few sets to stimulate growth and then let them recover properly. You don’t want to have tired and weak arms all week when you need their strength to help you with other movements.


Don’t just randomly throw in an arm routine and hope for the best. Are your exercises too redundant? Do you do two similar movements back to back when another would be better suited? Choose the angles wisely. For example, for the triceps, you can start with a more mass-oriented movement, like the close-grip bench press, and then move on to a stretching exercise like the dumbbell extension overhead.

Arnold Schwarzenegger Ez bar curls

Drive out the pump

Yes, you can get mad at this one, but more specifically, you should increase your rep range and decrease the load you use. Heavy weights don’t do the trick, so go lighter, connect with the weight (remember A to Z?), And slow it down to feel every inch of range of motion. This will help you recruit more muscle fibers to stimulate more growth. The pump will be a welcome side effect.

Go to failure

Lighter doesn’t mean easy. You still need to achieve muscle failure on all of your work sets (the sets other than warm-ups). If you’re used to lower repeat ranges, this will be new territory for you. It’s one thing to perform a heavier and shorter set, but another thing beyond what you’re used to. Expect more pain and time under tension.

4 week total arm workout program

Now that we’ve settled down some important principles, let’s apply what we know and build a good, solid arm program for you to complete those innings. I warn you, however, this is nothing too extreme or magical. There are no tricks or unheard-of secrets buried inside. It’s just a simple program built around age-old training practices, but it might be something you’re not used to, so it might be absolutely new to you.

The program below is built on an A, B system. If you train your arms once a week, just do routine A one week and routine B the next. Continue to alternate between the two every week. On the other hand, if you train the arms twice a week, perform each (A and B) once a week. For example, you could do routine A on Tuesday and routine B on Friday or Saturday.

Rest only 30 seconds between sets. Wear a watch if necessary as rest periods must be strictly observed. To get started and get used to the rep ranges and the new pace, use the same weight on each set for a few weeks until you adapt.

Avoid adding more sets than indicated. It’s a slippery slope that will lead you to more overtraining and completely blocked or stopped progression.

Routine A

Program B

  • Two-arm “nose-breaker” dumbbell 3×10-15
  • Press the right bar down 3×10-15
  • Hanging Rope Extension 2×10-15 (Optional)
  • Sitting dumbbell curl 3×10-15
  • Straight bar cable loop 3×10-15
  • Hammer loop 2×10-15 (Optional)

Learn more about how to get bigger arms:


If you’ve been at a standstill with growing your arm, try this program. Yes, it’s simple and precise, but simple goals require simple solutions. Don’t overcomplicate things and get back to basics with a healthy arm routine. You have nothing to lose and everything to gain.

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