Show muscles. That’s what big arms are. But you know you want them. Of course, arms are also used for pushing and pulling and a huge variety of daily tasks. But that’s not why you want to get bigger arms. This article will teach you exactly how to build bigger, stronger arms in just 14 days with a killer arm workout program.
Getting toned, muscular arms not only looks great, but it makes everyday tasks like lifting groceries or doing pull-ups so much easier. And the best part? The following tips use basic equipment like dumbbells that you may already have at home.
Why Bother With Arm Workouts? Don’t Compounds Train Them Enough?
It’s true that exercises like bench presses and pull-ups work your biceps and triceps. But directly targeting your arm muscles with curls, extensions, and other arm exercises lets you add size and strength much faster.
Isolating them more frequently with this specialized workout plan causes greater muscle growth (hypertrophy), leading to visibly bigger guns!
What Does The 14-Day Bigger Arms Program Look Like?
The full workout splits your training into three focused arm workout days per week, with lighter compound lifts on other days. Here’s a high-level overview of what you’ll be doing:
Day 1 – Chest, Biceps, Triceps
- A. Barbell Bench Press – 4 sets x 6-8 reps
- B. Incline DB Bench Press – 3 sets x 8-10 reps
Rest 60s. Complete 3 supersets:
- A. EZ Bar Curls – 3 sets x 10-12 reps
- B. Lying Tricep Extensions – 3 sets x 10-12 reps
Rest 60s between sets
Day 2 – Legs
- A. Squats – 4 sets x 6-8 reps
- B. Leg Presses – 3 sets x 8-10 reps
Rest 60s. Complete 3 giant sets:
- Leg Curls – 3 sets x 10-12 reps
- Leg Extensions – 3 sets x 12-15 reps
- Calf Raises – 3 sets x 15-20 reps
Rest 60s between sets
Day 3 – Shoulders, Biceps, Triceps
- A. Overhead Press – 4 sets x 6-8 reps
- B. Lateral Raises – 3 sets x 8-10 reps
Rest 60s. Complete 3 supersets:
- A. Preacher Curls – 3 sets x 10-12 reps
- B. Overhead Tricep Extensions – 3 sets x 10-12 reps
Rest 60s between sets
Day 4 – Rest Day
Active recovery or complete rest
Day 5 – Back, Biceps, Triceps
- A. Lat Pulldowns – 4 sets x 8-10 reps
- B. Seated Rows – 3 sets x 8-10 reps
Rest 60s. Complete 3 supersets:
- A. Hammer Curls – 3 sets x 10-12 reps
- B. Tricep Pushdowns – 3 sets x 10-12 reps
Rest 60s between sets
Day 6 – Abs & Cardio
- Planks – 3 sets x max hold
- Mountain Climbers – 3 sets x 15-20 reps
- Jogging – 30 minutes
Day 7 – Rest
Focus on recovery
Follow this plan for 2 weeks before returning to your regular workout program.
See? By splitting up the biceps and triceps focus over multiple days, you prevent overtraining while being able to really hammer them from different angles and rep ranges.
Now, let’s get into the specifics…
What Are The Best Bicep Exercises?
Some top bicep curls to incorporate are:
- DB Hammer Curls – Hold a dumbbell in each hand with palms facing inwards. Keeping elbows at your sides, curl the weights up while rotating your wrists outward.
- Incline DB Curls – Sit back on an incline bench set to 45 degrees. Let the dumbbells hang straight down, palms forward. Curl weights to shoulders, squeezing your biceps.
- Cross Body Hammer Curls – Stand holding dumbbells at your sides, palms facing your legs. Curl one dumbbell across the chest by twisting your forearm as you lift. Repeat for the other arm.
What About The Triceps? Best Tricep Exercises Revealed!
Killer tricep exercises include:
- Overhead DB Extensions – Holding one dumbbell with both hands, sit on a back-supported bench. Raise the weight over your head, arms straight. Bending elbows, lower weight behind the head, then straighten arms back up.
- Rope Pushdowns – Attach a rope handle to the upper cable pulley. Holding each side of the rope with one hand, press down against resistance by bending and straightening elbows.
- Dips – Hold body up between two parallel bars, arms straight. Bending elbows, lower body down until chest is lined up with the bars. Press back up, exploding through your triceps.
These are some of the top science-backed moves to build beefier, masculine arms!
What Results Can I Expect From 14 Days Of Bigger Arms Training?
If you aren’t used to training arms this frequently, you’ll see some growth in your upper arms. But let’s be honest; it takes time to get big arms. However, if you train your arms like this every few months, you can expect to see results like:
- Visibly thicker, more muscular-looking arm muscles
- Increased vascularity and muscle definition
- A bigger mind-muscle connection with your biceps and triceps
- Improved strength – prepare to up your bench and row personal records!
- Enhanced confidence from sporting your new impressive guns
Just be sure to use proper form and focus on feeling those target muscles working through a full range of motion. Train hard, rest properly, and eat right; the gains will come!
Get Bigger Arms With This Biceps and Triceps Intensive 2 Week Workout
This was just the start! Keep training arms 2-3x weekly and continue forcing progressive overload to spur new growth. The gains really start to compound over time if you stick with it!
And there you have a complete 14 day journey primed for packing impressive size onto your biceps and triceps fast. Now it’s time to put in the work – I’ll see you on the other side with bigger, better arms my friend!
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