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Get Bigger, Faster, and Stronger with this Bigger Arms Workout

Today’s…

workout of the day, we are going to be doing a Bigger Arms Workout. This is a great workout to increase the size of your arms and to get a great pump going! 
 

Cardio Round 1…

For today’s cardio, we will be doing a 20 minute jog on the treadmill. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a 20 minute run outside instead. 

Circuit…

For our circuit today we are going to be focusing on biceps and triceps using cables and dumbbells. This is a 8 exercise workout broken out into 4 supersets, which we will do 4 times. We will do each exercise for a desired amount of reps before moving onto the next. After each round take about a 30 second break. 
 

Abs…

For abs we are going to do 4 different exercises for 30 seconds each. We will do abs for a total of 4 rounds. 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

Bigger Arms Workout:

Bigger Arms Workout

Cardio:

 – 2 mile run

    – pick up the pace every half mile

 

Weights:

 – Seated bicep curls 4×10

     Superset with one arm dumbbell tricep extensions 4×10

– Cable pull downs 4×10

     Superset with dumbbell bicep curls 4×10

– One arm cable curls 4×10

     Superset with standing dumbbell skull crushers 4×10

– One arm cable tricep extension 4×10

     Superset with bicep curls with a static hold 4×10

 

Abs:

 4 rounds of the following:

 – 30 seconds of flutter kicks

 – 30 seconds of windshield wipers

 – 30 seconds of leg raises

 – 30 seconds of 6 inches

 

Seated Bicep Curls

One Arm Dumbbell Tricep Extension

Cable Pull Downs:

Standing Dumbbell Bicep Curls

One Arm Cable Curls

Standing Dumbbell Skull Crushers

One Arm Cable Tricep Extension

Bicep Curl with a Static Hold

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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