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Your whole weight lifting routine will be a specialized weight lifting program designed to build your upper arms using targeted and effective upper arm exercises. The weight lifting routine will be more advanced but you will build bigger, fuller arms.
Okay, let's put together your upper arm exercise routine and get you on the road to building large, powerful arms.
Weight lifting diet
Your weight lifting diet should promote growth. That means, you should be eating the optimal amounts of calories, protein, carbohydrates, and fat that supports hard and heavy training. It doesn't matter what you're doing in the gym, without a proper diet your gains will be non-existent. If you want to build big upper arms, you're gonna have to eat smart and clean. I suggest you structure your weight lifting diet in the following manner:
25% protein
55% carbohydrates
20% fat
Remember that you might have to play around with the above figures to find out what percentage of calories, protein, carbohydrates, and fat you will need to support hard and heavy training.
I suggest you gradually add 500 calories to your daily diet. Start off by adding 300 calories the first week and add another 200 the following week. By adding more quality calories to your diet, you will ensure that you are supporting hard and heavy workouts.
You will want to eat roughly six times a day spaced roughly 2 to 3 hours apart. Each meal should contain the same amount of calories, protein, carbohydrates, and fat.
To structure your optimal weight lifting diet, please visit Building muscle101's weight lifting diet page.
For an even more detailed look at putting together a targeted nutritional plan, try using Will Brink's Body Building Revealed.. This book will cover every detail of putting together your nutritional plan, step by step. Will is a world renowned author on sports nutrition and his book will definitely help you put together a true muscle building nutritional plan.
Weight lifting routine
weight lifting Specialization will mean re-structuring your current weight lifting routine that supports building the targeted muscle or exercise. In this case, you will want to build a routine around building large arms using effective upper arm exercises. To do this, you will need to concentrate on core, compound movements.
Why compound movements?
Compound movements build muscle. There is no question about it. Compound movements such as Barbell bent over rows not only builds a large back but it builds big biceps. The same could be said about heavy bench presses and shoulder presses. Ever see a big bench presser with small triceps?
Your upper arm exercise routine will definitely include heavy compound movements.
Your weight lifting routines will be structured in a way that provides optimal rest and recovery not only to build big arms but to support hard and heavy training using compound movements. What you want to do with your upper arm exercises is to pump the arms up with effective upper arm exercises. I find that using core upper arm exercises super setting biceps and triceps works like magic.
Whenever I need to add some size to my arms, I add in core compound movements and super set my biceps and triceps. By super setting biceps and triceps you greatly add to the intensity of the upper arm exercise routine.
Here's what your new routine will look like:
Upper Arm Exercises and Routine
Day one
Biceps, Triceps and abs
Day two
Quadriceps, hamstrings, and calves
Day three
Rest
Day four
Chest and abs
Day five
Rest
Day six
Shoulders and back
Day seven
Rest
Repeat
Here are the exercises you'll be doing for each body part.
Day one: Biceps, Triceps, and abs
Biceps super set with triceps
Exercise 1:
Standing barbell curls super setted with close grip bench presses;
Warm up 1 x 20 reps
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 8 reps
Exercise 2:
Seated alternate dumbbell curls super setted with standing triceps extensions;
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 8 reps
Exercise 3:
Preacher curls super setted with Lying triceps extensions;
First set: 1 x 10 reps
Second set: 1 x 8 reps
Third set: 1 x 8 reps
Fourth set: 1 x 12 reps
Abs
Crunches
4 x 20 reps
Day two: Quadriceps, hamstrings, and calves
Quadriceps
Leg extensions:
First set: 1 x 12 reps
Second set: 1 x 12 reps
Third set: 1 x 12 reps
Squats
Warm up 1 x 20 reps
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 8 reps
Leg press:
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 8 reps
Hamstrings
Leg curls:
Warm up: 1 x 20 reps
First set: 1 x 12
Second set: 1 x 10
Third set: 1 x 8
Fourth set: 1 x 8
Calves
Standing calf raises:
4 sets of 15
Day three: Rest
Day four: Chest and abs
Bench press:
Warm up: 1 x 20 reps
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 6 - 8 reps
Barbell incline press:
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 8 reps
Flat bench fly super setted with dips:
First set: 1 x 12 reps
Seconds set: 1 x 12 reps
Third set: 1 x 12 reps
Abs
Crunches
4 x 20 reps
Day five: Rest
Rest
Day six: Shoulders and back
Shoulders
Press behind the neck:
Warm up: 1 x 20 reps
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 8 reps
Seated dumbbell press:
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 8 reps
Dumbbell side laterals:
3 sets of 12 reps
Back
Seated front pull downs:
Warm up: 1 x 20 reps
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 10 reps
Fourth set: 1 x 8 reps
Barbell bent over rows:
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 6 - 8 reps
Low cable pulley:
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Shrugs:
4 x 12 reps
Day seven: Rest
The following illustrations will show you how to do each exercise as well as the weight increments and rest periods between each set. The method of the exercise is also explained.
Day one - Biceps, triceps and abs
The following biceps and triceps routine is in a super set format. If you're not familiar with the term super set, it means the following:
Super sets allows you to work two opposing muscles using different exercises. Super sets are designed to increase the intensity of your training routine by allowing for minimum rest between exercises.
An example of super setting is alternating bicep curls with triceps pushdowns with minimum rest between exercises.
The super set is used to add more intensity to your routine. More intensity equals more growth. This routine is fairly short but it is very intense so be prepared for a good workout.
I use this routine on all of my arm workouts and have been using it for a long time. I don't change the workout because it works for me every time. The workout will pump your arms up like they've never been pumped before.
Here's the workout:
Exercise 1:
Standing barbell curls super setted with close grip bench presses;
Warm up 1 x 20 reps
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 8 reps
For this exercise, you'll do the warm up with about 40% of your max for the standing barbell curl and than you'll immediately head over to the bench and do 40% of your max for the close grip bench press. For example,
Let's say your max curl is 135 pounds, you'll start the exercise off with about 40% of 135 pounds (50 - 55 pounds) do 20 reps. After you've completed your set, you'll immediately head over to the bench and perform close grip benches with 40% of your max. If your max is 150 pounds, you'll start off with 60 to 65 pounds.
After you've completed the superset, rest for about 30 to 50 seconds.
Repeat the exercise for a first, second, third, and fourth set. Try and increase the weight for both exercises for each successive set. Aim for a 10% increase in weight with each set.
By the time you reach the fourth and final set, you should be at 80% to 85% of your max. Remember, use a spotter for the third and fourth sets, especially for the close grip bench press.
For your last set, you should be using weight that allows you to perform 8 reps but with some difficulty. You want to just barely complete 8 reps in good form.
The repetitions scheme is for both exercises. You should be following the repetitions as stated above.
For the first couple of workouts this may seem a little weird but trust me, this workout will do wonders if you stick with it. By the thrid or fourth workout, your arms should be pumped to the maximum!
The movement should be under control and fluid. Try and aim for a 5% to 10% increase in weight from set one to set two in this program.
Remember to drink some water in between sets.
Rest periods between warm up and set one: 30 to 50 seconds
Here is the illustration and method for each exercise:
Standing barbell curl
Weight lifting exercise position
1. Standing upright, grab a barbell using an underhanded grip. 2. Hold the bar in the arms down position. Hold the bar slightly wider than shoulder width.
3. Keep your feet close together with your back straight and head level. Keep your arms close to your body.
4. The bar should be resting across the thighs
Execution
1. Curl the weight up in a controlled fashion until the bar is under your chin. Pause for a second and slowly lower the bar until your arms are fully extended in the arms down position. Repeat the movement.
2. Keep the movement fluent, slow, and controlled.
Warm up: 20 reps
Set one: 1 x 12 reps
Set two: 1 x 10 reps
Set three: 1 x 8 reps
Set four: 1 x 8 reps
Super set with close grip bench presses:
Close grip bench press
Weight lifting exercise position
1. Lie face up on a flat bench. Plant your feet firmly on the ground and keep your back flat against the bench.
2. Grasp a bar with a narrow grip so that your hands are about 2" to 3" (5 to 9 cm) apart.
3. Arms should be fully extended and palms should be facing forward.
Execution
1. Keeping your elbows close to your body, slowly lower the weight slowly to your chest. Lightly touch your chest and push upward. Do not bounce the weight. Repeat the movement.
2. Keep the movement fluent, slow, and controlled.
Warm up: 20 reps
Set one: 1 x 12 reps
Set two: 1 x 10 reps
Set three: 1 x 8 reps
Set four: 1 x 8 reps
Rest periods between sets: 30 to 50 seconds.
Exercise 2:
Seated alternate dumbbell curls super setted with standing triceps extensions;
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 8 reps
This is a great combination that will give your arms a super pump. Perform this exercise smoothly and at a quick pace.
Try and increase the weight from sets on through sets one to three by 5% to 10%. Remember to squeeze at the top of the movement and keep those elbows in close to your body at all times. For your first set, start off with about 60% of your max.
For example, if your max is 70 pounds for the alternat curl, start with 40 pounds. As soon as you've completed your first set, head over to the triceps pressdowns and do 12 reps wtih 60% of your max. If your max is 100 pounds on the pressdowns, use about 60 pounds.
Try and get at least 12 reps with this weight for these two exercises. For the second set, try and use 70% of your max or in this example, 45 to 50 pounds per dumbell and 70 pounds for the pressdowns and aim for 10 reps.
For the final two sets, add another 5% to 10% to maybe 75% to 80% of your max. For example, if your max is 70 pounds per dumbell for alternate curls, use about 55 pounds per dumbell for these final two sets.
If your max is 100 pounds for the pressdowns, try and use about 75 to 80 pounds. I suggest you keep using this weight until your curls gets stronger. I don't recommend you go any higher than 75% to 80% of your max for this exercise. You want to really pump your arms up with this exercise so keep the reps steady and smooth.
Now, if you find yourself struggling with this weight, reduce the weight and perform the exercise in good form.
Remember, as soon as you've completed a set of alternate curls, head straight over to the cable pressdown and perform the set. Don't wait around, you must immediately perform the set.
Here are the illustrations and methods for each exercise:
Seated alternate curl
Weight lifting exercise position
1. While seated on a preacher bench, hold your arms over the pad, keeping your back straight and head level.
2. Grasp a barbell in an underhand grip and extend your arms.
Execution
1. Curl your arms up to your chin and then slowly extend your arms back down. Do not bounce the weight at the bottom portion of the movement. Raise and repeat.
2. Keep the movement fluent, slow, and controlled.
Set one: 1 x 12 reps
Set two: 1 x 10 reps
Set three: 1 x 8 reps
Set four: 1 x 8 reps
Super set with standing cable pressdowns:
Standing cable pressdowns
Weight lifting exercise position
1. Attach either an angled bar or straight lat bar to the overhead pulley.
2. In an upright position, plant your feet firmly on the floor. Keep your feet close together, knees slightly bent, and back straight.
3. Grasp the bar in an overhand grip with your hands 2 to 8 inches (5 to 20 cm) apart.
4. Pull the bar down far enough to allow your upper arms to rest against the sides of your body. Your elbows should be rigid against the side of your body
Execution
1. With both hands on the bar, press downwards until the arms are straight. Only use your lower arms.
2. Slowly return, and repeat. Keep your elbows close to your body at all times.
3. Keep the movement fluent, slow, and controlled.
Set one: 1 x 12 reps
Set two: 1 x 10 reps
Set three: 1 x 8 reps
Set four: 1 x 8 reps
Exercise 3:
Preacher curls super setted with Lying triceps extensions;
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 10 reps
Fourth set: 1 x 12 to 15 reps
This super set exercise is meant to really pump your arms up. So, I recommend you do two weight increments, one after the first and second set.
For you final set, your going to drop the weight and do another 12 reps. At this time in the workout, your arms should be pumped and filled with blood. Now you want to give them one last push.
For the first set of preacher curls and lying triceps extensions, start with about 60% of your max. The trick to this exercise is to do them nice and slow.
For example, if your max on the preacher curl is 125 pounds, start with about 70 to 75 pounds for your first set. If your max on the lying triceps extension is 150 pounds, start off with 90 pounds. After the first set, add another 5% to 10%.
So, if your max for the preacher curls is 125 pounds, use about 85 pounds for the second set. If your max for the lying extension is 150 pounds, use about 100 to 105 pounds. Use this weight for the second and third set.
For the final set, reduce the weight to 60% of your max for both exercises and perform 12 to 15 repetitions.
In order to get the maximum benefit of this exercise, make sure you do them nice and slow.
Rest for about 40 to 50 seconds between each set.
Here are the illustrations and methods for each exercise:
Preacher curl
Weight lifting exercise position
1. While seated on a preacher bench, hold your arms over the pad, keeping your back straight and head level.
2. Grasp a barbell in an underhand grip and extend your arms.
Execution
1. Curl your arms up to your chin and then slowly extend your arms back down. Do not bounce the weight at the bottom portion of the movement. Raise and repeat.
2. Keep the movement fluent, slow, and controlled.
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 10 reps
Fourth set: 1 x 12 to 15 reps
Supersetted with lying triceps extensions
Lying triceps extensions
Weight lifting exercise position
1. Grasp a barbell or an E-Z using an overhand grip with hands less than shoulder width apart.
2. On a flat bench, lie on your back with your feet firmly planted on the ground and your back flat against the bench.
3. The bar should be should be directly over your head and your arms fully extended.
Execution
1. Keeping your upper arms straight and fixed, slowly bend your elbows and lower the bar to your forehead. You should be almost touching your forehead.
2. Using your triceps, push the weight back up to the starting position. Repeat the movement.
3. Keep your elbows in at all times.
4. When your finished the movement, you can either sit up with the weight or drop it to the floor while you are lying on the bench.
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 10 reps
Fourth set: 1 x 12 to 15 reps
Abs
Cable crunches
Weight lifting exercise position
1. Attach a rope handle to the overhead cable pulley apparatus.
2. While kneeling, hold the rope handle with both hands in an overhand grip.
3. Hold the rope behind your neck keep you body upright and head turned downwards.
Execution
1. Slowly bend the trunk of your body downwards until your abdominal muscles are fully contracted. Raise and repeat.
2. Keep the movement fluent, slow, and controlled.
Set one: 1 x 20 reps
Set two: 1 x 20 reps
Set three: 1 x 20 reps
Set four: 1 x 20 reps
Weight increments: Try and use about 60% of your max. Keep the weight constant for the first couple of weeks and increase the weight by 10%.
Day two: Quadriceps, hamstrings, and calves
Quadriceps
Leg extensions
Weight lifting exercise position
1. Sit on the leg extension with your back firmly on the back rest.
2. Press the back of your knees firmly against the edge of the seat.
3. The leg extension pads should be set just above your ankles. Place your ankles under the extension pads. Keep your head level and place your hands on the grips.
Execution
1. Slowly raise the weight by extending both legs upwards to the straightened position. Do not jerk the weight up.
2. Hold this position for one second. Slowly lower the weight back to the start position. Repeat movement.
3. Keep the movement fluent, slow, and controlled.
First set: 1 x 12 reps
Second set: 1 x 12 reps
Third set: 1 x 12 reps
Weight increments: The main purpose of this exercise is to give your quadriceps a good stretch and get the blood flowing to the muscle.
This movement is not meant to be a compound exercise. Remember to really concentrate on the movement and not so much on the weight. Really squeeze at the top of the movement and “feel” the weight.
Rest periods between sets: 45 seconds
Squats
The king of exercises! Squats is the exercise that will add strength and power to your whole body. It is very important however that you practice proper form and technique with this exercise.
Weight lifting exercise position
1. Take a barbell from a squat rack and hold it at the back of your neck with your hands on the bar. Keep you back and head straight. Your feet should be spaced at shoulder width. If you cannot squat flat footed, try placing a two by four block of wood under your heel to improve balance.
2. Grasp the bar with your hands spaced slightly wider than shoulder width apart.
3. The bar should be resting comfortably across your trapezius muscle.
Execution
1. In a controlled fashion, slowly squat down until your knees are parallel to the floor. Remember not to bounce at the bottom of the movement.
2. Slowly straighten your legs and return to the start position. Keep your head level at all times.
3. Keep the movement fluent, slow, and controlled.
Warm up 1 x 20 reps
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 8 reps
Weight increments: You should choose a weight that allows you to perform the repetitions comfortably. If you have never done this exercise before, you might find your balance a little off. Just remember to concentrate on the movement. Keep your head level and back straight. After a couple of sessions, you should be able to find the right balance.
For the first set you should be using 50% of your max. Increase the weight by 10% to 15% for each successive set. By the time you reach your fourth set, you should be at 80% to 85% of your max.
Remember, always use a spotter when you are using 80% of your max. Perform this set slowly and smoothly - really concentrate on your quadriceps.
Rest periods between sets: 60 to 90 seconds except the fourth set.
Leg press
Weight lifting exercise position
1. While seated on a leg press, place your feet about 1 feet (30 cm) apart under the leg press plate. Your buttocks should be supported on the seat and your back pressed firmly against back rest.
2. Keep head should be straight and your slightly angel your toes outward.
3. Grasp the handles and unhook the weight making sure your legs are ready to perform the lift.
Execution
1. Slowly bend your legs, allowing your knees to travel towards your chest.
2. Once your knees are roughly at 90 degrees, press your legs upwards until they are straightened.
3. Keep the movement fluent, slow, and controlled.
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 8 reps
Fifth set: 1 x 20 reps
Weight increments: Increase the weight for set two that allows you to perform the prescribed repetitions in good form. You should be using about 60% to 70% of your max on set two. You should be increasing the weight by at least 10% for the third set or close to 80% of your max.
On your fourth set, you should be nearing 85% of your max. Once you've completed the fourth set, immediately drop down to 60% of your max and do 20 reps in a very slow manner. This is a very tough part of the exercise but trust me, it will pay huge dividends in the near future.
Remember to breath on this exercise and always keep your head level. Don’t push your head back. Remember to drink some water in between sets. Rest periods between sets: 60 seconds
Hamstrings
Lying leg curl
Weight lifting exercise position
1. Lying face down on a leg curl machine, hook your heels under the leg curl pad and grab hold of the handles.
Execution
1. In unison, curl your legs upwards until you cannot go any further. Hold for a second and slowly extend your legs back out. Do not bounce the weight at the bottom.
Warm up: 1 x 20 reps
First set: 1 x 12
Second set: 1 x 10
Third set: 1 x 8
Fourth set: 1 x 8
Weight increments: For each successive set, increase the weight by about 10% to 15%. By the fourth set, you should be at 80% to 85% of your max.
Remember to drink some water in between sets.
Rest periods between sets: 50 seconds
Calves
Standing calf raises
Weight lifting exercise position
1. Standing upright, place you toes on the apparatus platform. Ensure that your are on the balls of your feet at the edge of the apparatus platform.
2. Slowly drop you heels as far as they can go.
3. Place your hands on the shoulder pads.
Execution
1. Rise up as high as possible on the balls of your toes without excessive knee bending.
2. Slowly lower your heels as far as possible. Do not bounce at the bottom of the movement. Repeat.
3. Keep the movement fluent, slow, and controlled.
Warm up 1 x 25 reps
4 sets of 15 reps
Weight increments: Keep on increasing the weight by 5% to 10% for each set. On your final set you should feel a burn in your calf muscles.
Remember to drink some water in between sets.
Rest periods between sets: 45 seconds
Day three: Rest
Day four: Chest and abs
Bench press
Weight lifting exercise position
1. Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding.
2. Take a tight grip of the barbell (overhand) with your thumbs roughly 3 feet (90cm) apart. Make sure that your grip is balanced between both sides of your body. Once your grip is set, press your shoulders down and back into the bench. This will push up your pectoral girdle and allow for a much better stimulation.
3. Lift the bar from the rack
Execution
1. Take the barbell from the rack and lock your elbows at the top position. Lower the barbell to the nipple area of the chest, slowly and under control, keeping your elbows away and outward from the trunk of your body.
2. As the weight lowers, be sure not to bounce the weight - very important - do not bounce the weight from the chest. Lightly touch the chest and push the weight back up in a controlled fashion. Beginners may find that the weight starts to fall forward or backward or that the weight is rising unevenly because one arm is stronger than the other. Don’t worry too much about this and concentrate on the movement itself. After a couple of weeks you will develop a groove and this movement will be second nature.
Warm up: 1 x 20 reps
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 6 - 8 reps
Weight increments: You should be starting with about 50% of your max on the first set. Increase the weight by 10% to 15% for each successive set. By the time you reach set four, you should be using 80% to 85% of your max.
The movement should be under control and fluid. Remember to keep your head and butt on the bench. Do not bounce the weight off your chest as this takes away from the overall exercise.
Increase the weight for set two that allows you to perform the prescribed repetitions in good form. Try and aim for a 10% increase in weight from set one, set two, and set three. For your last set, you want to just barely complete 6 repetitions. Remember to use a spotter for your last working sets.
Remember to drink some water in between sets.
Rest periods between sets: 60 seconds to 90 seconds
Incline Bench Press
Weight lifting exercise position
1. Lie back on an incline bench (35 to 45 degrees) with your feet firmly planted on the floor. Your back should be pressed firmly against the padding.
2. Grip the barbell with your thumbs roughly 3 feet (90 cm) apart. Make sure that the grip is balanced between both sides of your body. Lift the bar from the rack.
Execution
1. Take the barbell from the rack and lock your elbows at the top position. Keeping the arms away from the body, lower the barbell to the upper chest area slowly and controlled.
2. Lightly touch the upper chest area and push the weight back up in a controlled manner to the starting position. Try and keep your eyes on the barbell at all times as this will help out with balancing the weight and movement.
3. Keep the movement fluent, slow, and controlled.
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 8 reps
Weight increments: I suggest you start out with about 50% to 55% of you max for the first set and add 5% to 10% for sets two and sets three. You should be using 80% to 85% of your max for your last set. You should just barely be able to complete the last 8th rep on the last set. I suggest you get a spotter for this set.
Rest periods between sets: 1 minute to 1 ½ minutes.
Flat Bench Dumbbell Fly supersetted with dips
This superset is a tough one. As soon as you complete your first set of Dumbbell fly’s head over and do a set of dips. Repeat this exercise scheme three times.
Flat bench flyes:
Weight lifting exercise position
1. While seated on the edge of a flat bench, grasp two dumbbells in an overhand grip.
2. Rest the dumbbells in an upright position on the edge of your knees.
3. Carefully lie on the flat bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.
4. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing inward.
5. Elbows must remain flexed throughout the entire movement.
Execution
1. Slowly lower your arms out to the side of your body with your arms at right angles. The dumbbells should be slowly lowered in an arc like motion toward the floor until your chest is comfortably stretched.
2. At the bottom position of the exercise your hands should be parallel the trunk of your body. Raise and repeat. The elbows should be slightly bent throughout the whole movement and should not be altered from start to finish (imagine your arms wrapping around a large tree).
3. Keep the movement fluent, slow, and controlled
Set one: 1 x 12 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 12 repetitions
Parallel Bar Dips
Weight lifting exercise position
1. Support your body at straight arm’s length.
2. Keep your back straight, torso straight, knees flexed, and feet behind you
Execution
1. Lower your body to a point where you feel a comfortable stretch.
2. Slowly push your torso upward back to the starting position.
3. Keep the movement fluent, slow, and controlled.
Set one: 1 x 12 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 12 repetitions
Weight increments: First, do a set of 12 for the flat bench dumbell fly. As soon as you've finished 12 repetitions, head on over to the dip station and perform 12 repetitions. Rest for about 30 to 50 seconds and repeat the exercise for a second and third set. Use your body weight for this exercise.
For the first couple of workouts you’ll be lucky to get 8 reps out since you’re going to be super setting these with flat bench fly’s. Don’t worry, you’ll get 12 repetitions sooner or later as long as you are consistent.
Try and use a slight increase in weight for the flyes. You should slightly increase the amount of weight you used, if at all. The reason being is that this exercise is all about form. You want concentrate on the exercise and really feel the chest working.
Really squeeze your pectoral muscles throughout the whole movement, especially at the top. What you want to start doing is “flushing” your chest and filling it with blood in order to really get the “pump” happening.
Really squeeze those pecs hard.
Rest period between sets: 30 to 50 seconds.
Abs
Cable crunches
Weight lifting exercise position
1. Attach a rope handle to the overhead cable pulley apparatus.
2. While kneeling, hold the rope handle with both hands in an overhand grip.
3. Hold the rope behind your neck keep you body upright and head turned downwards.
Execution
1. Slowly bend the trunk of your body downwards until your abdominal muscles are fully contracted. Raise and repeat.
2. Keep the movement fluent, slow, and controlled.
Set one: 1 x 20 reps
Set two: 1 x 20 reps
Set three: 1 x 20 reps
Set four: 1 x 20 reps
Weight increments: Try and use about 60% of your max. Keep the weight constant for the first couple of weeks and increase the weight by 10%.
Day five: Rest
Day Six: Shoulders and Back
Shoulders
Press behind the neck
Weight lifting exercise position
1. Sitting down on a bench with back support and special supports. Press your back firmly against the padding for support.
2. Grasp a barbell with your hands spaced a little wider than shoulder width. Keep your back and head straight with your feet firmly planted on the floor.
3. Take the weight off the rack and press the bar directly over your head in a vertical line.
Execution
1. Slowly lower the bar behind your head to just below the ears.
2. Push the bar back up without bounding the weight. Remember to keep the back straight and flat (no arching) Repeat the movement.
3. Keep the movement fluent, slow, and controlled.
Warm up: 1 x 20 reps
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 8 reps
Weight increments: Try and use a weight that allows you to perform the repetitions in good form. Try not to jerk the weight too much to get the weight up. Your first set should be 50% of your max. The weight for each set should increase by 10% to 20%. On set four, you should be at 80% to 85% of your max.
Rest periods between sets: 60 seconds.
Seated dumbbell presses
Weight lifting position
1. In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands.
2. Curl the weight up to the shoulder area. Hold the dumbbells at shoulder level. Keep your back straight and your head up.
3. Make sure you rotate your palms so they are facing forward
Execution
1. In a controlled fashion, press the dumbbells simultaneously upwards to the overhead position. The dumbbells should lightly touch each other at the top position. Do not arch the back. Slowly lower the weight down and repeat the movement.
2. Keep the movement fluent, slow, and controlled.
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 8 reps
Weight increments: Increase the weight for set two that allows you to perform the prescribed repetitions in good form. Try and aim for a 5% to 10% increase in weight for set two.
For example, If you were using 20 pounds for set one, try and increase the weight to 22 to 25 pounds for set two. For set three, try and increase the weight by at least 5% to 10%. You should be able to just barely complete 8 reps in good form with the weight. Remember to drink some water in between sets.
Rest periods between sets: 50 seconds
Side lateral raises
Weight lifting exercise position
1. This exercise can be performed standing or seated.
2. With both hands, grasp the dumbbells with the palms facing each other. The arms must be bent in order to stress the lateral deltoids. If you are standing, make sure your feet are firmly planted on the floor spaced evenly at a little less than shoulder length. If you are seated, make sure your feet are firmly planted on the floor and the ankles almost touching each other.
Execution
1. Keeping elbows slightly bent, raise the dumbbells in an arc from the side of your body to level with your head. Slowly lower the dumbbells back to the start position. Repeat movement.
2. Keep the movement fluent, slow, and controlled.
3 sets of 12 reps
Weight increments: This exercise should be used with moderate weight since you want concentrate on the exercise and feel the deltoids working. This exercise is all about technique and form. Try and keep your arms level at all times. Don’t swing the weight. Your shoulders should be burning by the end of the third set.
Rest periods between sets: 30 seconds
Back
Lat machine pull downs
Weight lifting exercise position
1. Stand in front of a lat pull down apparatus and grasp the bar using an overhand grip at least one foot wider than your shoulders on each side.
2. Sit down with your feet firmly planted on the floor with your body straight and thighs secured underneath the thigh pads.
3. Slightly arched your torso. Keep your body straight and rigid throughout the whole movement.
4. Hold the bar overhead with your arms at full extension.
Execution
1. In a controlled fashion, pull the bar down in front of your head until you gently touch the upper chest area. Pause.
2. Slowly bring the bar back to the starting position. until your arms are straight. 3. Keep the movement fluent, slow, and controlled.
Warm up: 1 x 20 reps
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 10 reps
Fourth set: 1 x 8 reps
Weight increments: Warm up with 20 repetitions. This weight should be less than 50% of your max. Do these reps nice and slow.
For the first set, use about 60% of your max. For example, let’s say your max is 200 pounds. For your first set, you’ll do 60% or 120 pounds in this case. What you want to do here is stretch your back out and give it a good pump.
Rest for about 40 seconds and remember to stretch your back. For your second set, you should be using 70% of your max. So, if your max is 200 pounds, you’ll be using about 140 to 145 pounds. Do 10 controlled repetitions.
Rest about another 50 seconds. For your third set, you should be nearing 75% of your max. If your max is 200 you’ll be using about 155 pounds to 160 pounds.
Try and get 10 reps with this last set. For your last set, add another 5 to 10 pounds and go for 8 solid repetitions.
This exercise is very effective provided you use the proper form. Do not add more weight at the expense of form.
Rest periods between sets: 50 seconds
Bent over barbell rowing
This exercise is a true mass building exercise and should become one of the exercise staples in your back program. Bent over barbell rowing’s main purpose is to add slabs of beef to your mid back, if it’s done right. It’s very important that you get the form and technique of this exercise down to a science.
Weight lifting exercise position
1. This exercise can be done while on a block or bench. Grab a barbell with your hands placed about 24" (60cm) apart and remove the bar from the racks.
2. Place your feet at shoulder width and keep them flat on the ground.
3. Slowly bend forward at the hips keeping your back flat.
4. Slightly bend your knees and keep your head as high as possible. Remember to keep your torso parallel to the floor keep your lower back flat and your butt thrust outward.
Execution
1. In a controlled fashion, pull the bar upwards until you touch the lower part of your rib cage.
2. Lower the weight until your arms are straight. Repeat the movement without letting the bar rest on the bench.
3. Keep the movement fluent, slow, and controlled.
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 6 - 8 reps
Weight increments: You should use enough weight that allows you to perform the prescribed repetitions in good form. Remember to keep you legs slightly bent and your back straight. Once you start bending your back, your using too much weight.
For the first couple of sessions, keep the weight relatively constant with no increases. Once you get the hang of the exercise, slightly increase the weight from sets one to three. That is, add about 5% to 10% more weight for set two and set three.
Low pulley cable rowing
Weight lifting exercise position
1. Grasp the seated pulley handles with palms facing inward. 2. Slowly straighten your arms, sit down and secure your feet firmly on the feet apparatus.
3. Make sure your knees are slightly bent in the start position with your back straight. 4. Slightly lean forward.
Execution
1. Pull the cable horizontally into your mid section while keeping your back straight. Keep your elbows close to your body and pull your arms back. Hold for a second and slowly allow your arms to straighten, slowly stretching your lats. Repeat the movement.
2. Keep the movement fluent, slow, and controlled.
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Weight increments: You should use enough weight that allows you to perform the prescribed repetitions in good form. You should be increasing the weight by about 10% to 20% for each succesive set.
For your last set, you should be able to complete 6 to 8 reps using good form. By the time you finished off you last set, your back should be on fire! Remember to keep your back straight at all times and bend your knees a little.
Rest between sets: Proceed immediately to shrugs. No resting.
Shrugs
Weight lifting exercise position
1. Stand straight with your feet planted firmly with a shoulder width stance. Your knees should be slightly bent.
2. Grasp a barbell with your hands spaced shoulder length apart. Keep the bar held at straight arms length with a slight bend in your arms.
Execution
1. Raise the barbell upwards toward the ears, as high as possible and rotate them backwards and down. Repeat. This exercise can be performed with dumbbells or a universal machine bench press.
2. Keep the movement fluent, slow, and controlled.
4 x 12 reps
Weight increments: Try and use a weight that allows you to perform the repetitions in good form. Try not to jerk the weight or bend your arms too much to get the weight up. Concentrate on squeezing your trapezius muscles at the top of the movement. You should be increasing the weight by 10% for each successive set.
Rest periods between sets: 50 seconds.
Day seven: Rest
At the end of each workout, I want you to consume the following drink:
2 scoops optimum nutrition's 100% whey protein powder- 40 grams protein- vanilla
1 cup orange juice
1 medium banana
1 1/2 cups 2% milk
5 grams of creatine
1 tsp honey
Blend all ingredients for 1 minute or until smooth.
The following drink will put a serious kick in your gains if you remember to drink it immediately after your workouts. You should follow up with a well balanced, muscle building meal. I suggest you eat 6 meals per day, spaced about two hours apart. For more information on tasty body building meals, please see Building muscle101's body building recipes page.
Here are some important tips on improving your upper arm exercise routine:
Upper arm exercises tip #1
Drink a lot of water. I recommend you drink a minimum 8 to 12 cups of water per day and even more to replace the fluid you lose during exercise. Depending on your size and perspiration rate, you lose about four cups of water per hour of exercise. If you are working out in a mild climate, you are probably losing about 4 to 8 cups of water through perspiration.
If you are working out in a hot climate, you can easily lose a lot more and therefore, dehydrate very quickly. If you don’t replenish your fluid loss during exercise, you will tire very quickly and your performance will be poor.
Before exercise
Drink at least 2 cups of water two to three hours before exercise and 1 cup of water immediately before exercise. In very hot or cold temperatures, you will need even more water, usually 2 cups immediately before exercise.
During exercise
Drink one cup of water for every 15 minutes of exercise and more in extreme temperatures. Make regular water breaks a part of your training.
After exercise
Drink 2 to 3 cups of water within two hours after exercise. Continue to drink and additional 30 to 50 percent more fluid for the next 3 to 4 hours.
Upper arm exercises tip #2
Get enough rest
I suggest you aim for 7 to 9 hours of rest each night. Don’t be afraid to take a nap in the afternoon or after work to add a little energy to your workouts. Getting the proper amounts of rest is absolutely vital to building muscle.
Upper arm exercises tip #3
Use weight lifting supplements that work in conjunction with a well balanced weight lifting diet and training program. I suggest you include creatine monohydrate, glutamine, multi-vitamin complex and protein powder into your upper arm exercise routine. For more information on putting together an effective weight lifting supplement schedule, please see Building-muscle101's weight lifting supplement page.
Upper arm exercises tip #4
Remember to warm up prior to each weight lifting session. I recommend that you warm up with an aerobic exercise such as the exercise bike, elliptical trainer, treadmill, or any other aerobic activity that you enjoy. It is very important that you incorporate some sort of aerobic exercise into your upper arm exercise routine.
Upper arm exercises tip #5
It is very important that you monitor and evaluate your program on an ongoing basis. By evaluating and monitoring your muscle building program, you can update or make any adjustments that may be needed to fine tune your program.
I suggest you evaluate your progress on a weekly or bi-weekly basis. By evaluating your program on a weekly or bi weekly basis, you can decide whether your training program needs to be adjusted or whether you need to add or cut down on calories.
I suggest you take a day out of your week and evaluate your body composition, body weight and body measurements. Decide whether or not you need to adjust your weight lifting routine and nutrition program based on your evaluation.
Upper arm exercises tip #6
Remember to always use a weight lifting log and diet log to record all meals and training numbers.
Didn't find the arm routine your were looking for? Want to try other arm building routines? Try searching here:
The important point is to always record your numbers and meals. This way you can monitor your progress on a weekly basis to determine if your are on target with your goals.
There you have it, a weight lifting routine designed to build big arms. Follow this routine for 12 weeks. If after 12 weeks, the program is still performing it's magic, don't stop. If you find something that works, by all means, stick to it.