Better Arms

Simple Arms Program to build Strength and Condifence

Intro

I’ve built this template based on

this article⁠

. It’s simple, usually a single exercise each day, and doesn’t require a lot of equipment. Based on two assumptions. One, that doing something is better than nothing. Two, consistently lifting over time will build results. This can be completed over and over again and continue to provide results.

Objective

Builder bigger arms

Week 1

Day 0 - Measure Arm (At the bicep, Flexed, before workout/early morning)

Day 1 - Rest Day

Day 2 - Incline Waiter Curl (4 Sets, 12 Reps)

Day 3 - Bench Dip (4 Sets, until Failure)

Day 4 - Alternating Crossbody Hammer Curls (4 Sets, 12 Reps)

Day 5 - Tricep Pushdown (4 Sets, 12 Reps)

Day 6 - Barbel Curl (4 Sets, 8 Reps)

Day 7 - Dumbbell Pullover (4 Sets, 8 Reps)

Week 2

Day 1 - Rest Day

Day 2 - Incline Waiter Curl (4 Sets, 12 Reps)

Day 3 - Bench Dip (4 Sets, until Failure)

Day 4 - Alternating Crossbody Hammer Curls (4 Sets, 12 Reps)

Day 5 - Tricep Pushdown (4 Sets, 12 Reps)

Day 6 - Barbel Curl (4 Sets, 8 Reps)

Day 7 - Dumbbell Pullover (4 Sets, 8 Reps)

Week 3

Day 1 - Rest Day

Day 2 - Incline Waiter Curl (4 Sets, 12 Reps)

Day 3 - Bench Dip (4 Sets, until Failure)

Day 4 - Alternating Crossbody Hammer Curls (4 Sets, 12 Reps)

Day 5 - Tricep Pushdown (4 Sets, 12 Reps)

Day 6 - Barbel Curl (4 Sets, 8 Reps)

Day 7 - Dumbbell Pullover (4 Sets, 8 Reps)

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