#1 Start with the heaviest exercises
The first step is to start your arm workouts for the next 30 days with your heaviest bicep and triceps exercises.
Focus on upping your weight, especially for those first three sets after completing your warm-up.
For your biceps, start with either barbell bicep curls, EZ bar bicep curls, or preacher curls.
For your triceps, start with either dips, skull crushers, or overhead triceps extensions.
These are arm exercises that require a lot of energy and allow you to move a lot of weight. This is why I want you to try to position them early on in your workout.
Your only goal over the next 30 days with these exercises is to increase the amount of weight that you can lift for 6-10 reps.
For example, if you’re currently doing your barbell curls with 50 lbs for 10 reps on your first set, try to move that up to 55 lbs by sliding a 2.5lb plate on each side.
Most likely, if doing 10 reps of 50 lbs was already a challenge for you, you won’t be able to do 55 lbs for a full 10 reps when first moving up.
That’s perfectly fine. I still want you to up that weight.
As long as you can do at least 6 reps, you’re going to work for the next 30 days on closing that gap between 6 and 10 reps with that heavier weight load.
Once you get to 9 or 10 reps with that slightly heavier load, you’re going to up the weight by another 5 lbs and drop your reps again.
Then repeat the process by building back to your 10 reps.
If you can only increase your weight by 5 lbs over the next 30 days for the same number of reps that you were doing before, do understand that you’ve been very successful with this first step.
If you’re able to move up your weight by more than 5 lbs, then that’s even better.
Remember, you’re going to do this for the first 3 sets of both your bicep and triceps exercises, which you’re going to be super-setting together throughout the entire workout. This brings us to step 2…
We’re going to turn your arm workout into a push/pull routine. Basically, every set that you do for your triceps, will be immediately followed by a set for your biceps. No breaks in between.
Once you’re done with both, you can take a break before repeating the same superset process for your next set.
Something that you’ll notice right away is that you’ll get an incredible pump by doing your bicep and triceps sets back to back.
This is because your body will essentially be pumping blood to your biceps and your triceps simultaneously, expanding your arms both ways.
This increase in cellular pressure can help boost protein synthesis and reduce protein breakdown. In turn, this will lead to more muscle growth, especially when combined with heavy-weight training.
Aside from getting more of a pump, super setting biceps a triceps won’t just help you get your workout done faster.
It’ll also allow you to train your biceps and triceps more often during the week.
This is crucial for growing your arms and that’s why increasing training frequency is our next step.
#3 Increase training frequency
Over the next 30 days do make sure to train your arms more often.
Many try to build bigger arms with only 1 arm day per week. Unfortunately, that’s not going to cut it.
If you’re following a “bro training split”, where you train one muscle per workout, there’s basically no way that you’ll be able to train your arms multiple times per week.
On the other hand, a push/pull routine will give you enough time for both your biceps and triceps to recover fully and be trained again within the same week.
So, you should be doing at least 2 arm days per week.
A nice push/pull split routine is to do chest and back on one day, legs on the next day, then arms on the third day.
Then you can take a day off and repeat this 3-day cycle all over again.
#4 Hit failure on your last rep
Next, you want to make sure that on the third set of every exercise you’re going to go until failure for both your biceps and your triceps.
When I say “third set” I mean the last set of every exercise. So, if you’re doing 4 then it would be the 4th set.
But it’s really not necessary to do more than 3 sets of 4-5 bicep and triceps exercises, paired together, per arm workout.
And on the last of each of those exercises, you want to hit failure. This means that you’re going to perform reps until you physically can’t lift the weight anymore.
If you’re able to do 10 or more reps on that last set till failure, that’s a glaring sign that you’re not using enough weight for that exercise.
If you’re really pushing yourself during each set, as your sets progress the number of reps that you can complete for each consecutive set should drop.
So, if you were shooting for 10 reps on your first set, and you really pushed yourself, chances are you’ll be failing at 8 or 9 reps by your last set of that exercise.
Otherwise, the weight you’re using is likely not heavy enough for you.
Pushing yourself to failure on the last set of every exercise will help you ensure that you’re progressively overloading your biceps and triceps which will maximize muscle growth.
Just keep in mind that if you’re doing exercises like skull crushers, you definitely want to make sure you have a spotter when you’re going to failure.
When you get to the last exercise of your 4 or 5 pairs of biceps and triceps exercises, take the next step and vary your rep ranges.
Throughout this entire workout, you were aiming for 6 to 10 reps with a heavy weight load. This rep range is great at targeting your fast-twitch muscle fibers.
These support quick and powerful movements for a short duration. They are more often linked to muscle growth than slow-twitch muscle fibers.
Slow-twitch muscle fibers are more so for longer duration, endurance-based activities.
Slow-twitch muscle fibers are activated with higher rep numbers. Developing these fibers will also lead to further growth.
So on that last exercise, for all 3 sets, we’re going to incorporate a 20-rep drop-set.
Here’s an example. Let’s say that for your last exercise you’re doing cable triceps extensions, super-setted with standing cable curls.
If so, as discussed, you’re going to do your heavy set of triceps extensions aiming for about 10 reps or less.
But then, as soon as you’re done, you will drop the weight lower and pump out 20 more reps.
Then move immediately on to bicep cable curls and do the same thing. That is: 10 reps first, then drop, then 20 reps.
Then take a break and repeat the whole process for a total of 3 sets.
The weight that you select for your drop-set should be significantly lower than the weight you used for your 10 reps. Yet, you should barely be able to squeeze out those 20 reps.
Your arms should feel like they’re on fire when you’re done with those 20 reps.
If you’re repping it out easily, then you need to up the weight.
# Bigger arms program sample
In the picture below there’s a sample of this 30-day bigger arms workout plan.
I’ve paired skull crushers with barbell bicep curls first since those exercises allow you to lift a lot of weight.
The next pair is overhead triceps extensions in combination with preacher curls using the EZ-bar.
After that, it’s dumbbell triceps kickbacks supper-setted with concentration curls.
You’re going to do all of those for 3 sets of 6 to 10 reps. If you want, you can throw in another pair before going to your last exercise.
But, for most people, 4 pairs of exercises is more than enough.
When you’re on to the last exercise (which in the above sample is cable triceps extensions and cable bicep curls), you’ll aim for 6 to 10 reps first.
Then perform a drop-set to 20 reps, before moving on to your superset. And again, we’re doing that last one for 3 sets.
I guarantee – if you do this at least 2 times a week and push yourself with the weight, you will see results in as little as 30 days.
Now, before wrapping up, there are a few other key points to keep in mind.
First, you will have to maintain a calorie surplus of about 200-300 calories a day on top of maintenance to build muscle.
You can use my calorie calculator by clicking the link below, or you can Google a macro calculator to find out how many calories you should be eating.
Second, you have to eat enough protein daily. This will be anywhere from 0.7 to 0.8 grams of protein per pound of body weight.
Third, even though I want you to push yourself with the weight you’re lifting, and you may even cheat on your last 1-2 reps, if you have to, to squeeze out those extra reps, the rest of your set should have impeccable form.
That means no momentum or bending backward during bicep curls.
Make sure you’re not flaring your elbows when curling or doing skull crushers.
Finally, the most important of all tips – be consistent. Your arms can really grow in the next 30 days with this routine. But they’re not going to grow by 5 inches overnight.
After these 30 days, you want to keep working on increasing the amount of weight you can manage for each exercise which, remember, was step 1.
After about 30 to 60 days, you can switch up all the exercises and replace them with other bicep and triceps exercises.
Then, follow the same 5 steps outlined in this article.
That about wraps it up, I really hope you guys try this workout process for 30 days or longer.
Don’t forget to download the workout template here.
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