The 2-Week Big Friggin’ Arms Workout Plan

This workout plan was originally created by The Human Fit Project.

Vanity muscles. Beach muscles. That’s the biceps and triceps all day. While they play an essential functional role in pulling and pushing stuff, there’s no denying this is a fun little vanity project. OK, now that the guilty plea is out of the way, let’s get down to business.

The Program

Read below the program for all the notes so you can get the best results possible.

Day 1 – Legs

• A. Front or back squat x 8-10
  • B. DB reverse lunge x 10-12
  • Rest 60s. Complete three supersets.
• Single-leg DB deadlift 3-5 sets x 10
  • Rest 60s between sets.
• DB Bulgarian split squat 3-5 sets x 8-10
  • Rest 60s between sets.
• DB sumo deadlift 3-5 sets x 8-10
  • Rest 60s between sets

Day 2 – Chest, biceps, and triceps

• DB flye three sets x 12-15
  • Rest 60s between sets.
• DB bench press 4 sets x 10-12
  • Rest 60s between sets.
• A. Rope curls x 10-12
  • B. Rope push down x 10-12
  • Rest 60s. Complete 3 tri-sets
• A. Lying DB tricep extension x 10-12
  • B. DB hammer curl x 10-12
  • Rest 60s. Complete 3 tri-sets

Day 3 – Abs & intervals

• Plank 3 x failure
  • Rest 30s between sets.
• A. Traditional sit-up x failure
  • B. Hollow hold x failure
  • C. Side plank x failure
  • Rest 60s. Complete 5 tri-sets.
• Sprint x 10-15s
  • Rest on the walk back. Repeat 5x.

Day 4 – Back, biceps, and triceps

• Stiff-arm cable pulldown 3 x 12-15
  • Rest 60s between sets
• BB bent-over row 4 sets x 10-12
  • Rest 60s between sets
• Rest pause BB curl four sets x 8 (+2)
  • Rest 90s between sets.
• Rest pause lying EZ-bar tricep extension four sets x 8 (+2)
  • Rest 90s between sets.
• Drop set alternating DB curl 4 sets x 8 (+2)
  • Rest 90s between sets.
• Drop set straight bar cable pushdown x 8 (+2)
  • Rest 90s between sets.

Day 5 – Steady cardio & abs

• Run 2-3 miles
• A. Frog tuck x 10
  • B. Crunch x failure
  • C. Plank x failure
  • D. Saw plank x failure
  • Rest 60s. Repeat 5x.

Day 6 – Shoulders, biceps, and triceps

• DB side lateral raise 3 x 12-15
  • Rest 60s between sets.
• DB high pull 4 x 8-10
  • Rest 60s between sets.
• A. Rope curls x 10-12
  • B. Rope push down x 10-12
  • C. EZ-bar preacher curl x 10-12
  • Rest 60s. Complete 3 tri-sets
• A. Lying DB tricep extension x 10-12
  • B. DB hammer curl x 10-12
  • C. Lying DB Tate press x 10-12
  • Rest 60s. Complete 3 tri-sets

Day 7 OFF

If you need to do something on the seventh day, do some active recovery.

How the Big Friggin’ Arms Workout Plan Works

Unless you’re on a total-body program, then chances are you’re only training your arms (biceps and triceps) once per week or so. So those traditional splits might look like chest and triceps one day and back and biceps on the other. Or the reverse; a pull/push, push/pull split of back and triceps, and chest and biceps.

The Arms Experiment

We’re immediately going to bump up the frequency of arm-specific training to three times per week while temporarily reducing the volume on the bigger muscle groups.

Now, before you jump on us with, “what about recovery?” Or, “you need to lift hard and heavy to grow!” Hear us out.

Our biceps and triceps are resilient. Think about it; they do much more work than we give credit. What do you think is helping with the pushing on those chest and shoulder days? The triceps. Back days? The biceps and forearms are doing plenty of pulling. While it all may be indirect work, they are still being worked.

Reducing the volume on the bigger muscle groups will give those secondary muscle groups like our forearms, biceps, and triceps a little reprieve. They’ll now have more gas in the tank for direct use. You should now be able to use heavier than average weight or perform more reps than usual. Also, you’ll still get a full day’s rest between arm workouts.

After this two-week shock, then it’s back to regular training.

What You’ll See in the Arms Plan

We’ll use many of the exercises and techniques you’re familiar with. There are supersets in the first arm workout, rest pauses and drop sets in the second arm workout, and tri-sets in the third arm workout. The first and third arm workout call for slightly lower weight and higher reps. The second arm workout is a series of straight sets with heavier weights, lower reps, and increased rest periods.

Directions For The 2-Week Big Friggin’ Arms Workout Plan

Follow the 7-day format exactly as is for two weeks. Once finished, cycle off onto another program. If you saw incredible results, you could try increasing the weight further for another two weeks. We suggest not following for more than four weeks.

Not the type of program you were looking for? Check out some other options here!

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