Download the Ultimate Arm Workout

Download this arm workout for a gun show.

For bigger arms, most guys do concentration curls and tricep kickbacks. But you can do these lifts to death and your arms still might not grow. The solution isn’t more sets and reps, but a new approach: compound movements such as presses and rows. You’ll finally get the arms you’ve dreamed of, while working the rest of your upper body at the same time.


These compound exercises hit lots of muscles at once, causing your body to release a wave of muscle-building hormones. Most of the exercises focus on other muscle groups (such as chest, shoulders and back), but they provide plenty of arm work. To satisfy your desire to curl, we’ve included a few exercises that target the arms directly.


FREQUENCY: Perform the workouts (Day 1 and Day 2) once each a week, with at least two days in between. You may perform lower-body training on the off days. Rest as needed between sets and use the heaviest loads possible with good form. Do the workout for six weeks. 

TIME NEEDED: 40-50-minutes

DO IT:  On Day 1, do straight sets, completing all sets for one exercise before moving to the next. On Day 2, perform the exercises as supersets, completing the paired moves (“A” and “B”) back-to-back before resting for 45 seconds. (Exercises 2 and 3 on Day 2 are the exception; perform them as straight sets.) Use lighter loads and focus on doing the reps with speed.

Download the Ultimate Arm Workout (PDF 713 Kb)

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