If you’re reading this chances are you're new to the gym and you're trying to get bigger arms. If so… Hi There! You’re in the right place. Wanting big biceps or big triceps so that you can have bigger arms makes sense. For the most part, peoples’ first goals when they join a gym is to lose weight or get bigger arms and a bigger chest. Its perfectly normal! This is GYMCADDY’s beginner’s arm workout routine! As always, remember to pick up a GYMCADDY™!
If you've read a few of our other fitness advice articles we've mentioned how its important to have the basics covered before you start focusing on bodybuilding, powerlifting, or cross fit. If you haven't read any of our articles… whats the matter with you?! If you don't have the basics covered then checkout our Beginner’s Workout Routine HERE. The number one reason for injury in the gym is due to poor form.
Now we've mentioned before on this site that the secret to muscle growth are compound exercises. Also known as exercises that activate multiple muscles while being preformed. For the most part, “Bro Science” will tell you that you have to strictly do isolation exercises that focus on your bicep if you want bigger arms. How many times have you yourself or have seen someone else do hundreds of sets of different biceps exercises and yet still get zero results? Well thats why we’re here to help. Below you will find our beginner’s arm workout routine that has a good blend of volume, compound exercises, and isolation exercises that will hit all three portions of your Delts (shoulders), all three heads of your Triceps, and both heads of your Biceps for optimal results.
Beginner Arm Workout
Standing Shoulder Press (Barbell or Dumbbell Is Fine)(DON’T Push With Your Legs)
4 Sets Of 10 Reps To Failure
Super Set - Standing Shoulder Press (Barbell or Dumbbell Is Fine)(DON’T Push With Your Legs) Followed By Neutral Grip Pull Ups - 3 Sets Of 8 Reps Each
Super Set - Close Grip Barbell Bench Press Followed By Dumb Bell Lateral Raises ( Hold At The Top For 3 Seconds) 3 Set of 10 Reps
Arnold Press - 3 Sets of 10 Reps
DumbBell Skull Crushers - 3 Sets of 10 Reps
Super Set - Supinated Tricep Extensions (Hold At Bottom For 2 Seconds) Followed By Cable Bicep Curls (Hold At Top For 2 Seconds) 4 Sets of 10 Reps
And there you have it! GYMCADDY’s Beginner Bodybuilding Arm Workout Routine. This workout routine will give you a full arm workout that hits every portion. This workout routine does have a high amount of volume and the holds are there to help increase time under tension.