30 Days to Building Bigger, Better Arms

Life is way too short to have small arms. Quit losing time as well as begin earning some new inches with this intense workout as well as field of expertise program from Bodybuilding.com athlete Julian Smith!

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You might understand Julian “The Quad Guy” Smith for his legs, but he’s invested lots of time making sure he’s obtained the guns to match his wheels. The latest result of his obsessed dedication to the art as well as scientific research of muscle building is this program: 30 Days to Your Best Arms.

It’s a three-days-a-week program you’ll compete a month, yet you can run it over and over once more if you want. To be clear, this is a pure arms expertise program. We will not tell you what to do with the remainder of your body while you’re following it– other than to state, “Train the rest of your body.”

In addition to the total-arm exercise provided listed below, you’ll do a biceps accessory routine and a triceps accessory routine on various other days of your option. The three-day break down can collaborate with basically any type of split: complete body, upper/lower, push/pull/legs, or body component. We’ll discuss how.


In the meantime, go test-drive the initial workout: a full-on hefty arms day that you can do right now in any type of fitness center. The complete program is waiting as well, on Bodybuilding.com All Access.

Warm-up: Do one, however don’t spend excessive time on it. A strong approach is to do 2-3 collections of light, high-rep (15-20) hammer or reverse curls for arms, and also cable push-downs for triceps. After that, do 2-3 “ramp-up” collections of 5-8 associates (not to failure) on the initial activity prior to you grab your functioning weight.

Arms Workout #1: Reverse Pyramid Sets

Superset 1

Barbell Curl (or EZ-Bar Curl) – 6 Sets, 4 Reps

EZ-Bar Skull Crusher – 6 Sets, 4 Reps

Superset 2

Triceps Pushdown – 6 Sets, 6 Reps

Double Arm Cable Biceps Curl – 6 Sets, 6 Reps

Superset 3

Seated Dumbbell Curl – 6 Sets, 8 Reps

Standing Dumbbell Overhead Triceps Extension – 6 Sets, 8 Reps

Superset 4

Palms-Up Barbell Wrist Curl Over A Bench – 6 Sets, 10 Reps

Palms-Down Wrist Curl Over A Bench – 6 Sets, 10 Reps


Triceps Accessory Workout

Triceps Rope Pushdown – 4 Sets, 12 Reps

Seated Triceps Press – 4 Sets, 15 Reps

Reverse Grip Triceps Pushdown – 4 Sets, 20 Reps


Biceps Accessory Workout

Machine Preacher Curls – 4 Sets, 12 Reps

Seated Biceps Hammer Curl – 4 Sets, 15 Reps

Concentration Curl – 4 Sets, 20 Reps per arm

Article and Images Source: Bodybuilding.com and Google Images