Workout routine focused on arm muscles

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-09-20

Target of the workouts: mass gain

Objectives of the workouts:

1. Increasing the strength and volume of arm muscles
2. Building overall muscle mass
3. Training strength endurance

Methods of execution: separately, supersets

Duration: approximately 2 months.

Difficulty: (above average)

It has long been established that arms have become the epitome of male beauty and strength. But should we forget about the other parts of the body in the pursuit of larger biceps? Any trainer will tell you no! Keep in mind that to increase the volume of your biceps by 1 cm, you need to gain 3-4 kg of muscle mass. In general, the training plan I want to offer you includes about 2/3 of the exercises for the arms. By "arms," I mean the deltoid muscles, muscles of the shoulder, and forearm.

This set of exercises is a combined method of execution. This means that part of the exercises will be done using the split method, and part will be supersets (two exercises under one number). So you perform 1 set of dumbbell shoulder flies, then immediately, without rest, perform 1 set of dumbbell lateral raises. Then you rest for about 2-3 minutes. After that, you repeat everything again. And so on until you complete 3 such sets. Then you move on to the next exercises.

I also want to warn you that I do not recommend these workouts for beginners. It is better for them to start by developing all muscle groups. When your whole body is far from ideal, it's silly to focus only on the arms.

As you can see, the easiest workout is the second. The heaviest and most intense is the third, which consists almost entirely of supersets. I deliberately placed the shoulder exercises at the beginning of the week because shoulders are the foundation for the arms. Then you take a little rest during the second workout and work hard on the third.

The first and third workouts should take you about 1.30 – 1.50 hours, and the second one – 1.00 hour. The sets next to each exercise are indicated with consideration for warm-up. Perform basic exercises for 8-10 repetitions per set. The others – 10-15 repetitions. At first, don't set maximum weights for the supersets. Allow for a small margin.

If you train twice a week, just alternate these workouts. There’s nothing wrong with that. This way, you'll give your muscles more time for recovery.

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