Training Routines For Building Your Arms

If you have not yet watched Alex Savva’s arm training video that I posted earlier this week, I highly recommend watching it before jumping into these exercise routines. It demonstrates a lot of well-known exercises with a few tweaks that will keep your arms growing and gaining more muscle definition.

It is also important to note that arms do not respond to strength training (5 sets of 5 reps) in the same way that other muscle groups do. So for this weeks strength routine I will be using the 6-8 rep ranges instead of 5 sets of 5 reps.

You can also superset these routines for added intensity

Strength

Close Grip Bench Press                                 5 sets x 6-8 reps

In / Out Barbell Curls                                    5 sets x 6-8 reps for each hand position

V-Dips                                                           5 sets x 6-8 reps

Cross Body Hammer Curls                           5 sets x 6-8 reps

Underhand Grip Triceps Extension               5 sets x 6-8 reps

Zottman Curls                                                5 sets x 6-8 reps

Size

Tricep dumbbell kick back                           3 sets x 10-12 reps

Preacher Curl – 21’s                                     3 sets x 10-12 reps

Skullcrusher – 21’s                                       3 sets x 10-12 reps

Overhead Kettlebell Triceps Extension        3 sets x 10-12 reps
Zottman Curls                                               3 sets x 10-12 reps