king_eric

Hi all! I'm having a bit of trouble deciding what workout to do for the next 3 months. Im trying to build up my arms as much as possible. My fairly happy with my chest development, it could be better, but I really want to make my arms the focus of my workouts. If I was to train my arms twice a week intensely, would I see gains as much as I would training my arms once a week? What do you guys think this workout may help me gain big arms?

Workout 1(Monday and Fridays)
Arms: 1 warm up set and 2 work sets of each
Single-arm overhead triceps extension 6-8 reps
Single arm reverse-grip pushdown 8-10 reps
Single arm preacher hammer curl 10-12 reps
Concentration curls 8-10

Upper body
Dumb bell bench press 8-10 reps
Lat pull down 10-12 reps
Dumb bell flyes 10-12 reps
Dumb bell shoulder press 10-12 reps

Workout 2 (Wednesdays)
Lower body : 1 warm up set and 2 work sets of each
Squats 6-8 reps
Lying leg curls 8-10
Romanian deadlift 8-10
Dumb bell lunge 10-12
Standing calf raise 10-12

Abs: 2 work sets of each
Hip lift 8-12
Crunches 10-12

How does this workout sound? Any ideas on how do make the workout better would be greatly appreciated. Thanks guys!

Prince

Typically your arms will grow along with the rest of your body. In other words if you're gaining weight/size your arms will also grow accordingly.

I do not think I would focus on direct arm training 2 days per week for 3 months, maybe for 4 weeks max.

• SBMuscle.com - Discount Supplement Superstore
• AlltheWhey.com - Bulk Protein Powders
• CEM Products - Research Chemicals & Supplements
• MusclePharm - Complete Nutritional Arsenal
• BigBackGrips - If you lift weights you've got to try these grips!