Arm Workout Program: For Big Biceps and Triceps
Arm muscles are the most "showy" muscles. Biceps and triceps bulging out of t-shirts have become symbols of fitness goals. But arms are more complex than expected and need the right strategy.
Arm Anatomy
TARGET MUSCLE GROUPS
Bicep Anatomy
| Muscle | Location | Function | Targeting Movement |
|---|---|---|---|
| Biceps (Long head) | Outer arm | Elbow flexion | Incline curl, narrow grip |
| Biceps (Short head) | Inner arm | Elbow flexion | Preacher curl, wide grip |
| Brachialis | Under biceps | Elbow flexion | Hammer curl, reverse curl |
Brachialis Importance
When brachialis pushes up from under the biceps, it makes the arm look bigger. Target it with hammer curls!
Tricep Anatomy
| Muscle | Location | Function | Targeting Movement |
|---|---|---|---|
| Triceps (Long head) | Inner upper arm | Elbow extension + shoulder ext. | Overhead extension, dips |
| Triceps (Lateral head) | Outer arm | Elbow extension | Pushdown, close grip press |
| Triceps (Medial head) | Middle/lower | Elbow extension | All tricep movements |
Triceps = 60% of Arm
If you want big arms, focus on triceps. Triceps make up about 60% of the arm, biceps only 30%.
Training Principles
Volume Recommendations
SPECIFICATIONS
Compound Movement Contribution
Indirect Work
Push day already works triceps, pull day works biceps. Account for this - excessive volume means injury risk.
| Compound Movement | Arm Muscle Worked |
|---|---|
| Bench Press | Triceps |
| Overhead Press | Triceps |
| Dips | Triceps (intense) |
| Pull-Up/Chin-Up | Biceps |
| Barbell Row | Biceps |
Bicep Exercises
1. Barbell Curl
Classic bicep builder.
Technique:
- Standing, shoulder-width grip
- Elbows fixed (at your sides)
- Lift with control, squeeze
- Lower slowly (negative is important)
Common Mistakes:
- X Swinging body
- X Moving elbows forward
- X Half ROM
2. Dumbbell Curl (Alternating)
Advantages:
- Corrects unilateral imbalance
- Can add supination (rotating out)
- Wide ROM
Technique Tip:
- Lift with palm up (supine)
- Rotate outward at peak squeeze
3. Hammer Curl
Brachialis Killer
Hammer curl targets brachialis and also works forearms. Critical for arm thickness.
Technique:
- Neutral grip (palms facing each other)
- Elbows fixed
- Arms at your sides
4. Preacher Curl
Why It's Effective:
- Elbow fixed = total isolation
- No momentum
- Bicep stretch
Caution:
- Don't go too heavy
- Use full ROM
- Controlled negative
5. Incline Dumbbell Curl
Targeting long head:
- Bench at 45-60° angle
- Arms start behind body
- Biceps in full stretch
Tricep Exercises
1. Close Grip Bench Press
Heaviest tricep movement.
Technique:
- Shoulder-width or slightly narrower grip
- Elbows close to body
- Bar lowers to lower chest
- Push with triceps
2. Tricep Pushdown (Cable)
Most popular tricep isolation.
Handle Options:
| Handle | Target |
|---|---|
| Straight bar | General |
| V-bar | Lateral head emphasis |
| Rope | Separation |
| Single handle | Single arm isolation |
Technique:
- Elbows fixed at sides
- Full extension, squeeze
- Controlled return
3. Overhead Tricep Extension
Long Head Emphasis
When arms are overhead, triceps long head is in stretch. This position is critical for growth.
Variations:
- Dumbbell (single or both hands)
- EZ bar
- Cable
4. Skull Crusher (Lying Tricep Extension)
Technique:
- Lying on bench
- EZ bar or dumbbells
- Lower toward forehead, elbows pointing up
- Keep elbows fixed, extend with triceps
Caution: If elbow hurts, change the angle.
5. Dips (Tricep emphasis)
Tricep dips setup:
- Torso upright (different from chest dips)
- Elbows close to body
- Full ROM (if shoulder allows)
6. Diamond Push-Up
Perfect for triceps at home.
- Hands close together (diamond shape)
- Elbows close to body
- Controlled tempo
Arm Workout Programs
Program 1: Within PPL (Push/Pull Days)
Push Day Triceps:
- Close Grip Bench Press: 3x8-10
- Tricep Pushdown: 3x12-15
Pull Day Biceps:
- Barbell Curl: 3x8-10
- Hammer Curl: 3x12-15
Program 2: Dedicated Arm Day
Arm Day - Full Volume
Program 3: Superset Arm Day (Time Efficient)
Arm Day - Superset Style
Program 4: Home Arms (Dumbbell Only)
Home Arm Workout
Advanced Techniques
21's (Bicep Classic)
Barbell Curl:
7 reps bottom half (bottom to middle)
7 reps top half (middle to top)
7 reps full ROM
= 21 reps
Tri-Set
A1: Skull Crusher x 10
A2: Close Grip Press x 10
A3: Diamond Push-Up x max
(No rest, 3 rounds)
Blood Flow Restriction (BFR)
Light weight (30%) + arm wrap:
- 30 reps, 15 reps, 15 reps, 15 reps
- Short rest (30 sec)
- Incredible pump
Cheat Curl (Advanced)
Use slight momentum on last 1-2 reps
BUT slow down negative phase
Only for experienced lifters
Common Mistakes
PROS
CONS
Nutrition for Arm Growth
Caloric Surplus
Small muscles (biceps, triceps) grow with overall body growth. Expecting arm growth in a caloric deficit isn't realistic.
Protein timing:
- Post-workout 20-40g protein
- Daily 1.6-2.2 g/kg
Forearm Training
Why It's Important?
- Grip strength = heavier pulls
- Aesthetic complement
- Injury prevention
Exercises
| Exercise | Sets x Reps |
|---|---|
| Wrist Curl | 3x15-20 |
| Reverse Wrist Curl | 3x15-20 |
| Farmer's Walk | 3x30-60 sec |
| Dead Hang | 3x max |
| Reverse Curl | 3x12-15 |
Arm Development Timeline
| Duration | Expectation |
|---|---|
| 0-3 months | Strength gains, minimal size |
| 3-6 months | Noticeable development |
| 6-12 months | Significant size increase |
| 1-2 years | Major transformation |
| 2+ years | Fine tuning, slow progress |
Conclusion
Golden Rules
- Triceps > Biceps (in terms of volume)
- Compound movements first
- Full ROM, control
- 10-16 sets per week is enough
- Patience - arms grow slowly
Arm Workout Equipment
Develop your arms with EZ bar, dumbbells, and curl bar.
Last updated: January 2025
This content contains affiliate links.
Related Reading
Get the best dumbbells for curls and presses in our Best Home Dumbbell Sets review. Pair arm day with our Shoulder Development Program. Considering kettlebells too? See our Dumbbell vs Kettlebell comparison.
Affiliate Disclosure: Some links on this page are affiliate links. We may earn a commission from purchases made through these links. This does not create any additional cost for you and does not affect the impartiality of our content.
