Workout Overview

 

Main Goal: Build Muscle

Workout Type: Single Muscle Group

Training Level: Beginner

Days Per Week: 2

Equipment Required: Barbell, Cables, Dumbbells, Machines

Target Gender: Male & Female

 

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