The workout plan helps you build bigger biceps and triceps by increasing exercise effectiveness, volume and intensity over a 6 week period.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout10-15 minutes
  • Equipment Required
    Barbell, Cables, Dumbbells, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

This arm building approach is broken up into three 2-week segments. The focus of each segment is as follows:

  • Weeks 1-2 - Lower volume, low to moderate weight. You will be "easing" into training your arms twice a week.
  • Weeks 2-4 - Moderate volume, moderate weight. The intensity and number of sets picks up during this middle segment.
  • Weeks 5-6 - You will be training with higher volume and moderate weight. These 2 weeks will be very challenging.

Use as much weight as you can for each set. If you are able to hit the stated rep ranges, add weight the next time you perform the same exercise. After week 6 you may take a week off from training arms, or start the cycle over with week one. Play this by ear. If your arms feel too beat up, a week of rest will do you good.

Workout Schedule

  • Workout A - Monday
  • Workout B - Thursday

You may adjust this schedule as needed, but always keep as least 2 days off in between each training day.

Weeks 1-2
Workout A - Monday
Exercise Sets Rep Goal
Cable Curl 2 12-15
Dumbbell Tricep Kickback 2 12-15
Workout B - Thursday
Exercise Sets Rep Goal
Concentration Curl 2 12-15
Cable Tricep Extension 2 12-15
Weeks 3-4
Workout A - Monday
Exercise Sets Rep Goal
Seated Dumbbell Curl 3-4 10-12
Skullcrusher 3-4 10-12
Workout B - Thursday
Exercise Sets Rep Goal
EZ Bar Preacher Curl 3-4 10-12
Seated French Press 3-4 10-12
Weeks 5-6
Workout A - Monday
Exercise Sets Rep Goal
Barbell Curl 5 8-10
Tricep Dips 5 8-10
Workout B - Thursday
Exercise Sets Rep Goal
Chin Ups 5 8-10
Close Grip Bench Press 5 8-10
Raider Thomas
Posted on: Fri, 06/23/2017 - 17:27

What can i use as a cable tricep Exstenion

Posted on: Mon, 06/16/2014 - 23:51

Can intermediates do this routine to? I know it says beginner at the top but a lot of workouts that are intense seem to be posted as beginner so I'm assuming that's a mistake like the balloon arm workout or command your biceps to grow routine, that can't be for beginners it seems to harsh for people that are starting out but that's not the point, is this routine only for beginners or can intermediates do this to? I'm looking for a 2 day arm workout that won't overtrain or undertrain but yet is still very affective....

M&S Team Badge
Posted on: Wed, 06/18/2014 - 08:21

Yes, Noah, absolutely. Programs are all about adjustments. Consider this a starting point. If something doesn't feel right, make minor adjustments.

Shawn Battle
Posted on: Mon, 03/03/2014 - 02:58

I like this..

Bob lob
Posted on: Tue, 06/11/2013 - 15:28

No 30 minutes rest between each rep! Then an hour break after a set and then eat McDonalds.

Posted on: Tue, 04/30/2013 - 13:59

What kind of rest between stes?

M&S Team Badge
Posted on: Wed, 05/01/2013 - 17:05

For these rep ranges, 1-1.5 minutes of rest between sets seems appropriate.

Posted on: Sat, 04/27/2013 - 14:04

I want to built up my body like a pro rugby player

Posted on: Mon, 04/15/2013 - 17:10

Hi Steve, I am looking to incorporate this into the frankoman dumbbell home workout, would this be overdoing the arms? Also been doing the frankoman split for 6 months now with decent results but getting bit stale now. Do you know of any other splits at home that are decent? Thanks

Posted on: Tue, 02/19/2013 - 01:38


Posted on: Mon, 02/04/2013 - 17:20

Please can anyone help me out. I really need home arm workout without going to the gym. Without using dumbell

M&S Team Badge
Posted on: Tue, 02/05/2013 - 09:16

Do you have a barbell, or any other form of resistance available to you?

Posted on: Mon, 01/28/2013 - 08:26

I'm currently doing the ex hard gainer workout right now, would it be wise to incorporate this into my workout?

M&S Team Badge
Posted on: Fri, 02/01/2013 - 17:11

If you're just starting out with lifting, I'd recommend that you stick with the Ex Hard Gainer workout for the time being, as this is categorized as a "beginner" routine. Focus on form and progression, and you'll see the results you're looking for. I also caution adding in more work simply because this would mean an increase in caloric intake.

michael callanan
Posted on: Tue, 01/15/2013 - 14:50

Has anybody got a good bicep bulk routine that will help gain mass in 5 weeks please

Don imp
Posted on: Tue, 02/07/2017 - 10:47

Try The insane bane workout, that Will surely put some muscles on your arms... or just Do A couple of sets of different curl and triceps movements and play some with Both negatives, static holds and dropsets. That always work.

Posted on: Tue, 01/15/2013 - 02:12

I'm just wondering , would it be a good idea if after the 6 weeks I take one week off ( rest week ) and then repeat the 6 week workout again but with heavier weights and more reps?? . If not a good idea , what should I do after the 6 weeks?? I'm just starting bodybuilding ( Ectomorph )

Posted on: Sun, 01/06/2013 - 22:35

The program suggests that at least two days of rest should be given between the two Workout. Can we workout on chest or shoulders during those two days or is it two days rest all together and strictly no other muscle workout?

M&S Team Badge
Posted on: Mon, 01/07/2013 - 15:02

This is intended to be an addition to your workout routine. You should be working all other body parts (especially lower body) throughout the week as well.

Posted on: Sun, 01/06/2013 - 08:54

how long will it take to change my body into a musclebody?

Bob lob
Posted on: Tue, 06/11/2013 - 15:29

2 days

Posted on: Sun, 12/23/2012 - 06:31

It is good to do this programm as an extra workout(of course another days) of a bodubuilding split??

Posted on: Thu, 12/06/2012 - 11:37

Not a fan of this to be honest, if you want to build you need to be hitting each muscle hard and at all angles. There's 2 heads on your biceps and 3 of your triceps (surprise, surprise) and this seems to hit 1 on each and neglect the rest.

Wisdom maddog
Posted on: Fri, 11/30/2012 - 13:47

exercise six weeks without chest, back, shoulders and legs?

M&S Team Badge
Posted on: Fri, 11/30/2012 - 15:40

No, you would want to make sure your'e hitting the rest of your body as well.

Posted on: Fri, 09/28/2012 - 13:22

so if I have a routine, do i just add this exercices or do i take the exercices from my routine off and put this ones on?

jose frank
Posted on: Mon, 08/13/2012 - 16:17

excellent information

Posted on: Tue, 07/31/2012 - 20:23

i dont have these fancy things all i have is weights would that build my body?

Posted on: Sun, 07/29/2012 - 07:36

how much muscle growth is possible in six weeks.

Posted on: Tue, 07/17/2012 - 21:55

After these workouts my arms don't seem to hurt the next day. Are they supposed to hurt?

Posted on: Fri, 07/13/2012 - 19:48

How much muscle or improvement is added to this arm workout? Are the results noticeable and how much stronger may you get?

Posted on: Wed, 07/11/2012 - 15:23

I normally do a three day workout, could I do the two workouts on Monday and Friday? If I am able to, could you recommend a workout to do on Wednesday that doesn't involve arms

Posted on: Wed, 07/04/2012 - 21:12

Can a noticeable amount of muscle be gained in this six weeks? Just wondering as it looks a lot less challenging than some of the other muscle building schedules

Posted on: Thu, 06/28/2012 - 07:58

Hey Steve I'm doing the Bulldozer workout 4 day split, could I incorporate this arm workout into the bulldozer workout to give my arms more of a workout? Or would that be over training?

M&S Team Badge
Posted on: Thu, 07/05/2012 - 10:50

I wouldn't add it in addition to the bulldozer arm work, but you could try it instead of the bulldozer arm work.

Posted on: Wed, 06/27/2012 - 08:33

So does this actually work?

Posted on: Sun, 06/24/2012 - 21:53

So I incorporate this into my current bicep/tricep routines? On Monday I do chest and triceps, so do I just add this routines typical Monday into my current routine making me workout my chest, triceps, AND biceps?

M&S Team Badge
Posted on: Thu, 07/05/2012 - 10:49

Yes, that will work.

Posted on: Fri, 06/22/2012 - 19:19

is this workout suitable for ectomorph ?

M&S Team Badge
Posted on: Thu, 07/05/2012 - 10:47

Yes, it's suitable for all bodytype combinations.

Posted on: Sun, 06/17/2012 - 21:36

Which exercise can I do if I don't have a machine for cable curl?

Posted on: Tue, 11/27/2012 - 01:00

If you dont have dumb bells, buy some. You can workout every part of your arms with them.

Posted on: Wed, 06/13/2012 - 17:30

About the workout routine only two exercise and then I'm free to go home,i mean usually I have a day for bi&tri each not less than 4 exercises and now only two ?

M&S Team Badge
Posted on: Wed, 06/13/2012 - 17:46

It can be used with many splits and approaches. You could, or example, do chest and arms during workout A and back and arms during workout B.

Posted on: Tue, 01/15/2013 - 02:16

I was wondering , is it a good idea if after the 6 weeks I take one week off ( rest week do light work ) and then repeat the 6 week workout but with heavier weight and more reps?, if not a good idea , then what should I do after the 6 weeks??

Posted on: Tue, 01/29/2013 - 16:06

How many hours should i train every day?
How many sets can i do each day?

Posted on: Mon, 05/26/2014 - 03:24

hi steve doing a good job bro i just want to lose fat from my abs its 37 inch want to lose 5 plus inch . will u plz recomend me some sedule