{"id":15694,"date":"2023-05-10T09:15:39","date_gmt":"2023-05-10T13:15:39","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=15694"},"modified":"2023-05-10T09:15:46","modified_gmt":"2023-05-10T13:15:46","slug":"12-week-arms-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-arms-workout-routine-with-pdf","title":{"rendered":"12 Week Arms Workout Routine for Mass Gain (Download PDF)"},"content":{"rendered":"\n<p>If you\u2019re looking for a free, easy-to-follow, and effective workout program that can beef up your biceps, triceps, and forearms and help build muscular and sizable arms, you\u2019ve come to the right place.<\/p>\n\n\n\n<p>In this article, I\u2019ve shared an ultimate 12-week arms workout routine that includes the workouts of popular fitness professionals like Jeff Cavaliere, Arnold, Abel Albonetti, and Kai Greene.<\/p>\n\n\n\n<p>This routine is suitable for all fitness enthusiasts, from bodybuilders to typical fitness freaks.<\/p>\n\n\n\n<p>From males to females and beginner to pro, anyone can use this program to build burly, toned, and defined arms.<\/p>\n\n\n\n<p>Here\u2019s the outline of the 12-week arms workout program:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Week 1 &#8211; Arnold Arms Workout<\/li>\n\n\n\n<li>Week 2 &#8211; Jay Cutler Arms Workout<\/li>\n\n\n\n<li>Week 3 &#8211; Jeff Nippard Arm workout<\/li>\n\n\n\n<li>Week 4 &#8211; Athlean X Arms Workout<\/li>\n\n\n\n<li>Week 5 &#8211; Calum von Moger Arm workout<\/li>\n\n\n\n<li>Week 6 &#8211; Kai Greene Arms Workout<\/li>\n\n\n\n<li>Week 7 &#8211; Chris Bumstead&#8217;s Arms Workout<\/li>\n\n\n\n<li>Week 8 &#8211; Mountain Dog Arms Workout<\/li>\n\n\n\n<li>Week 9 &#8211; Abel Albonetti Arm Workout<\/li>\n\n\n\n<li>Week 10 &#8211; Hunter Labrada Arm Workout<\/li>\n\n\n\n<li>Week 11 &#8211; Phil Heath Arms Workout<\/li>\n\n\n\n<li>Week 12 &#8211; Flex Lewis Arm Workout<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Instructions to Follow the Program Properly<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Suitable workout schedule for a dedicated arms workout day<\/strong><\/h4>\n\n\n\n<p>It is best to schedule your arms day between the <a href=\"https:\/\/thefitnessphantom.com\/best-leg-and-shoulder-workout-with-pdf\" data-type=\"post\" data-id=\"10397\" target=\"_blank\" rel=\"noreferrer noopener\">leg and shoulder workouts<\/a>. This will avoid movement repetition and allow you to train your arms effectively. For example, you can follow this split to <a href=\"https:\/\/thefitnessphantom.com\/biceps-and-triceps-gym-workout-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">train your biceps and triceps effectively<\/a>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday \u2013 Chest<\/li>\n\n\n\n<li>Tuesday \u2013 <a href=\"https:\/\/thefitnessphantom.com\/legs-and-abs-workout-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"14273\" rel=\"noreferrer noopener\">Legs and Core<\/a><\/li>\n\n\n\n<li>Wednesday \u2013 Shoulders<\/li>\n\n\n\n<li>Thursday \u2013 Arms<\/li>\n\n\n\n<li>Friday \u2013 Glutes and Core<\/li>\n\n\n\n<li>Saturday \u2013 Back<\/li>\n\n\n\n<li>Sunday \u2013 OFF<\/li>\n<\/ul>\n\n\n\n<p>If you follow the above split, you&#8217;ll have a specific arms day on Thursday. Moreover, your triceps and biceps will also work as secondary muscles on your chest and back day.<\/p>\n\n\n\n<p><strong>If you follow <a href=\"https:\/\/thefitnessphantom.com\/6-day-upper-lower-split-with-pdf\" data-type=\"post\" data-id=\"13329\" target=\"_blank\" rel=\"noreferrer noopener\">upper\/lower<\/a>, PPL, or&nbsp;full-body split:&nbsp;<\/strong>You can split biceps and triceps exercises into multiple parts and fit them into your <a href=\"https:\/\/thefitnessphantom.com\/best-workout-splits-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"9253\" rel=\"noreferrer noopener\">training program <\/a>to do them throughout the week. For example, you can divide six exercises into two parts and do them on two different days.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Warm-up before lifting<\/strong><\/h4>\n\n\n\n<p>It&#8217;s always best to start your weight training after performing 5 to 10 minutes of dynamic stretching and light cardio. The warm-up increases heart rate, improves performance, and minimizes the risk of injuries.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Adjustment<\/strong><\/h4>\n\n\n\n<p>Feel free to adjust the sets, rest time, and reps to suit your fitness level.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12 Week Arms Workout Routine for Strength and Mass<\/strong><\/h2>\n\n\n\n<p>Let\u2019s see how you\u2019ll train your arms every week to grow your biceps and triceps.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Week 1 &#8211; Arnold Schwarzenegger\u2019s Arms Workout<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Arms-workout-plan.jpg\" alt=\"Arnold Schwarzenegger\u2019s Arms Workout Plan\" class=\"wp-image-15730\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Arms-workout-plan.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Arms-workout-plan-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Arms-workout-plan-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Superset<\/th><th>Biceps<\/th><th>Triceps<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bicep-long-head-dumbbell-exercises#3_Incline_Dumbbell_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Dumbbell Curl<\/a><\/td><td>Triceps Pushdown<\/td><td>8-10<\/td><td>4<\/td><\/tr><tr><td>2<\/td><td>Alternating DB Curl<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms#3_Dumbbell_One-arm_triceps_extension\" target=\"_blank\" rel=\"noreferrer noopener\">One-arm Overhead Extension<\/a><\/td><td>10<\/td><td>4<\/td><\/tr><tr><td>3<\/td><td>Preacher Curl<\/td><td>Lying French Press<\/td><td>10<\/td><td>4<\/td><\/tr><tr><td>4<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-bicep-exercises#1_Dumbbell_Concentration_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Concentration Curl<\/a><\/td><td>Reverse Triceps Pressdown<\/td><td>8-10<\/td><td>4<\/td><\/tr><tr><td>5<\/td><td>Reverse Preacher Curl<\/td><td>Barbell Wrist Curl<\/td><td>10-12<\/td><td>4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Source: Barbend.com<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Week 2 &#8211; Jay Cutler Arm Workout Routine<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Jay-Cutler-Arm-Workout-Program.jpg\" alt=\"Jay Cutler Arm Workout Program\" class=\"wp-image-15731\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Jay-Cutler-Arm-Workout-Program.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Jay-Cutler-Arm-Workout-Program-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Jay-Cutler-Arm-Workout-Program-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Triceps Rope Pushdown<\/td><td>10<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Parallel Bar Dips<\/td><td>10<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Lying French Press<\/td><td>10<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-triceps#1_Close_Grip_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Close Grip Bench Press<\/a><\/td><td>10<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Straight Bar Pushdown<\/td><td>10<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Barbell Curl<\/td><td>10<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises#6_Barbell_Preacher_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Preacher Curl<\/a><\/td><td>10<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Dumbbell Curl<\/td><td>10<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Hammer Curl<\/td><td>10<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Reverse Curl<\/td><td>10<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Source: JackedGorilla.com<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Week 3 &#8211; Jeff Nippard Arm Hypertrophy Workout<\/h3>\n\n\n\n<p>The Jeff Nippard arms hypertrophy program includes 19 weekly exercises for the biceps and triceps each. <\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Day 1 &#8211; Arm Day<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Close Grip Bench Press<\/td><td>3<\/td><td>6-8<\/td><td>3-min<\/td><\/tr><tr><td>Machine Preacher Curl<\/td><td>2<\/td><td>12-15<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises#4_EZ_Bar_Biceps_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Standing EZ Bar Curl<\/a><\/td><td>4<\/td><td>6-8<\/td><td>3-min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=aeS38n_Ht6A\" target=\"_blank\" rel=\"noreferrer noopener\">Bayesian Cable Curl<\/a><\/td><td>3<\/td><td>12-15<\/td><td>1-min<\/td><\/tr><tr><td>Triceps Pressdown<\/td><td>4<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>Overhead Rope Triceps Extension<\/td><td>2<\/td><td>12-15<\/td><td>1-min<\/td><\/tr><tr><td>Forearm Wrist Curl<\/td><td>3<\/td><td>15-20<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Day 2 &#8211; Supplemental Arms Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Concentration Curl<\/td><td>3<\/td><td>8-10<\/td><td>2-min<\/td><\/tr><tr><td>Incline Dumbbell Curl 21&#8217;s<\/td><td>2<\/td><td>7+7+7<\/td><td>90-sec<\/td><\/tr><tr><td>Weighted Dip (Close Grip)<\/td><td>3<\/td><td>12-15<\/td><td>2-min<\/td><\/tr><tr><td>1-arm Overhead Cable Extension<\/td><td>2<\/td><td>15-20<\/td><td>1-min<\/td><\/tr><tr><td>Reverse Grip Forearm Wrist Curl<\/td><td>3<\/td><td>15-20<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Day 3 &#8211; Supplemental Arms Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Close Grip Bench Press<\/td><td>3<\/td><td>8-10<\/td><td>3-min<\/td><\/tr><tr><td>Medicine Ball Pushup<\/td><td>2<\/td><td>8-10<\/td><td>1-min<\/td><\/tr><tr><td>Hammer Curl<\/td><td>3<\/td><td>12-15<\/td><td>90-sec<\/td><\/tr><tr><td>Preacher Death Curls<\/td><td>2<\/td><td>6-8<\/td><td>90-sec<\/td><\/tr><tr><td>Farmers Walk<\/td><td>3<\/td><td>40<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Source: Jeffnippard.com<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Week 4 &#8211; Athlean X Arms Workout Routine<\/h3>\n\n\n\n<p><strong>Note: <\/strong>Perform each set till failure (the point during a set when a muscle can no longer produce force to perform another rep without compromising form).<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"The \ud83d\udcaf Arm Workout (MOST EFFECTIVE!)\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/rdaIUhFWCpg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Instructions to perform Jeff Cavaliere Arms Workout<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ignition Set:<\/strong> 12 Reps (Challenging Reps), 15 seconds rest<\/li>\n\n\n\n<li><strong>Effective Reps: <\/strong>Perform 20 reps in four to five sets with 15 seconds of rest in between. Use the weight that is challenging and allow your muscles to push hard for every rep. But at the same time, maintain proper form to put stress where it is needed.<\/li>\n<\/ul>\n\n\n\n<p><strong>Here are the biceps and triceps exercises (perform the following exercises in the order):<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>EZ Biceps Curl<\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=72MHxcb2czA\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell JM Press<\/a><\/strong><\/li>\n\n\n\n<li><strong>Alternating Crossbody Hammer Curl<\/strong><\/li>\n\n\n\n<li><strong>Triceps Rope Pushdown<\/strong><\/li>\n\n\n\n<li><strong>Biceps Chinup<\/strong> (Ignition set) + <strong>Negative Chin Hold <\/strong>(Contracting your biceps muscles, pause at the top for as long as possible. Perform 10 effective reps)<\/li>\n\n\n\n<li><strong>Weighted Upright Dips<\/strong> (After ignition set, perform 10 effective reps. Pause at the bottom and top for three to five seconds during each rep)<\/li>\n\n\n\n<li><strong>Supplemental Exercises:<\/strong> Banded Biceps Curl and Banded Overhead Triceps Extension (perform one set of 20 reps)<\/li>\n<\/ol>\n\n\n\n<p><strong>Source: AthleanX.com<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Week 5 &#8211; Calum von Moger Old School Bodybuilding Arms Workout<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Calum Von Moger&#039;s Old School Bodybuilding Arms Workout | Armed and Ready\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/Zb-K7YAzAZM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Exercise 1 &#8211; Barbell Curl<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Two warm-up sets: 6-12 reps\/set, take 30-60 seconds of rest between sets.<\/li>\n\n\n\n<li>Three working sets: 6-8 reps, 1-2 minutes of rest.<\/li>\n<\/ul>\n\n\n\n<p><strong>Exercise 2 &#8211; Preacher Curl<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perform four sets of 6 to 12 reps with 1-2 minutes of rest in between.<\/li>\n\n\n\n<li>Shorten your grip in the last set to hit the outer head of the biceps.<\/li>\n\n\n\n<li>Increase the load as you move to the second, third, and fourth sets.<\/li>\n<\/ul>\n\n\n\n<p><strong>Exercise 3 &#8211; Bent-over Concentration Curl<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perform four sets of 6 to 12 reps (each arm) with 1-2 minutes of rest in between.<\/li>\n\n\n\n<li>Focus on muscle contraction during each to get maximum results from this exercise.<\/li>\n<\/ul>\n\n\n\n<p><strong>Exercise 4 &#8211; EZ Barbell French Press<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sets: 4, Reps: 6-12, Rest: 1-2 minute<\/li>\n<\/ul>\n\n\n\n<p><strong>Exercise 5 &#8211; Dumbbell Overhead Triceps Extension<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sets: 4, Reps: 6-12, Rest: 1-2 minute<\/li>\n<\/ul>\n\n\n\n<p><strong>Exercise 6 &#8211; Triceps Bar Dips<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perform four sets of as many reps as possible.<\/li>\n<\/ul>\n\n\n\n<p>Source: Bodybuilding.com<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Week 6 &#8211; Kai Greene Arms Workout Plan<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"HOW TO GET BIG ARMS (BICEPS &amp; TRICEPS)\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/UxheOUa0ZOw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Kai Greene <a href=\"https:\/\/thefitnessphantom.com\/3-day-superset-workout-with-pdf\" data-type=\"post\" data-id=\"13126\" target=\"_blank\" rel=\"noreferrer noopener\">performs superset training<\/a> to forge his biceps and triceps at the gym. <\/p>\n\n\n\n<p>He performs 4 exercises for his biceps and 3 exercises for his triceps in three circuits.<\/p>\n\n\n\n<p>Here&#8217;s how Kai Greene trains his arms to smoke his muscle gains.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Circuit 1 (Perform three sets of 10-20 reps)<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Both-arm Seated Hammer Curl<\/li>\n\n\n\n<li>Standing Overhead Cable Rope Extension<\/li>\n\n\n\n<li>Take one minute of rest, then move to the second circuit.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Circuit 2 (Shoot for three sets of 10-20 reps)<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Incline Dumbbell Biceps curl<\/li>\n\n\n\n<li>60-degree Incline Barbell Skull Crusher<\/li>\n\n\n\n<li>Standing EZ-Bar Curl (wide\/pronated grip)<\/li>\n\n\n\n<li>Rest for one minute, then perform the third and last rounds.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Circuit 3<\/strong> <strong>(Perform three sets of 10-20 reps)<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Seated Dumbbell Curl (underhand or supinating grip)<\/li>\n\n\n\n<li>Triceps Rope Pushdown (supinated grip)<\/li>\n<\/ul>\n\n\n\n<p>Source: Rebelcelebrity.com<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Week 7 &#8211; CBUM Arms Day Training<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"HIGH VOLUME ARM WORKOUT | DAY AT THE OFFICE\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/ssxMLmc8fFo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Chris Bumstead&#8217;s high-volume arms training includes as many as 10 exercises, five each for triceps and biceps.<\/p>\n\n\n\n<p><strong>Here is the CBum&#8217;s ultimate arms workout routine:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Rope Pushdown<\/td><td>3-4<\/td><td>6-12<\/td><td>1-2 min<\/td><\/tr><tr><td>Seated Overhead DB Extensions<\/td><td>2-3<\/td><td>6-12<\/td><td>1-2 min<\/td><\/tr><tr><td>Incline Close Grip Bench Press<\/td><td>3-4<\/td><td>6-12<\/td><td>2-3 min<\/td><\/tr><tr><td>1-Arm Cable Pressdown (Supinating grip)<\/td><td>2-3<\/td><td>6-12<\/td><td>No Rest<\/td><\/tr><tr><td>Bar Dips<\/td><td>3-4<\/td><td>6-12<\/td><td>1-2 min<\/td><\/tr><tr><td>Alternating Dumbbell Curls<\/td><td>3-4<\/td><td>6-12<\/td><td>1-min<\/td><\/tr><tr><td>Preacher Curls<\/td><td>2-3<\/td><td>6-12<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises#2_Prone_Incline_Barbell_Biceps_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Spider Curls<\/a><\/td><td>2-3<\/td><td>6-12<\/td><td>1-2 min<\/td><\/tr><tr><td>Cable Curls<\/td><td>3-4<\/td><td>6-12<\/td><td>1-2 min<\/td><\/tr><tr><td>Reverse Grip EZ Bar Curls<\/td><td>3-4<\/td><td>6-12<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>It will be a long and challenging session, but it will pump your biceps and triceps.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Week 8 \u2013 Mountain Dog Biceps and Triceps Workout<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Best Workout for 21 inch Arms\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/PitMlDNzCHA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>John Meadows, a.k.a Mountain Dog, used to perform superset to build strong, defined, and beefy arms.<\/p>\n\n\n\n<p>He performs three exercises for each biceps and triceps.<\/p>\n\n\n\n<p>Here&#8217;s one of the examples of his arms workout training:<\/p>\n\n\n\n<p><strong>Superset #1 (Perform three sets of 8 to 12 reps)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Triceps Rope Pushdown<\/li>\n\n\n\n<li>EZ Bar Biceps Curls<\/li>\n<\/ul>\n\n\n\n<p><strong>Superset #2 (Four sets of 8 to 10 reps)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Weighted Bench Dips<\/strong><\/li>\n\n\n\n<li><strong>Alternating Hammer Curls<\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Superset #3<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Preacher Curls: 4 x 6-8 reps<\/li>\n\n\n\n<li>60-degree Incline Barbell Skull Crusher: 4 x 8-10<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Week 9 \u2013 Abel Albonetti Arm Workout Plan<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Super-Pump Arm Workout for Mass | Abel Albonetti\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/S5kOK3bxfro?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Abel also trains his biceps and triceps with a superset routine to gain decent mass. You can follow his training in the ninth week of this program.<\/p>\n\n\n\n<p>Abel&#8217;s training approach is slightly different than the others. He splits his arms workout into two parts. <\/p>\n\n\n\n<p>He starts his training by lifting heavy during the biceps and lighter during the triceps workouts, then he switches this pattern and lifts heavier on the triceps and lighter on the biceps in the second and last rounds.<\/p>\n\n\n\n<p>Abel performs five supersets and one giant set to train his arms for strength and mass growth.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Superset<\/th><th>Biceps<\/th><th>Triceps<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>Barbell Biceps Curl<\/td><td>Triceps Rope Pushdown<\/td><td>12, 10, 8, 8<\/td><\/tr><tr><td>2<\/td><td>EZ Bar Preacher Curl<\/td><td>Cable Overhead Extension<\/td><td>12, 10, 8, 8<\/td><\/tr><tr><td>3<\/td><td>Incline DB Curl<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-triceps#2_Barbell_Skullcrusher\" target=\"_blank\" rel=\"noreferrer noopener\">EZ Bar Skull Crusher<\/a><\/td><td>12, 10, 8, 8<\/td><\/tr><tr><td>4<\/td><td>Alternating Hammer Curl<\/td><td>DB Overhead Extension<\/td><td>12, 10, 8, 8<\/td><\/tr><tr><td>5<\/td><td>High Cable Curl<\/td><td>Triceps Cable Pushdown<\/td><td>12, 10, 8, 8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Finisher Giant Sets<\/strong> or it can also be called Tri-set, where you perform three exercises in a row with little to no rest between them.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Three sets of 12 reps<\/li>\n\n\n\n<li>Reverse Grip EZ Bar Curl<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/tricep-lateral-head-dumbbell-exercises#4_Incline_Prone_Tricep_Kickback\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Kickback<\/a><\/li>\n\n\n\n<li>Close Grip Pushups<\/li>\n<\/ul>\n\n\n\n<p>Source: Bodybuilding.com<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Week 10 \u2013 Hunter Labrada Arm Workout<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Big Arms Workout with Hunter Labrada | Triceps and Biceps Complete Workout\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/Dhs8SMgIWJU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Close Grip Bench Press (Warm-up)<\/td><td>1<\/td><td>12-15<\/td><td>60-sec<\/td><\/tr><tr><td>Close Grip Bench Press (Working sets)<\/td><td>4<\/td><td>12-15<\/td><td>60-sec<\/td><\/tr><tr><td>EZ Bar Skullcrusher<\/td><td>4<\/td><td>10-12<\/td><td>60-sec<\/td><\/tr><tr><td>Single-Arm Cable Push-Down<\/td><td>3<\/td><td>12-15<\/td><td>45-sec<\/td><\/tr><tr><td>Triceps Rope Push-Down<\/td><td>3<\/td><td>15-20<\/td><td>60-sec<\/td><\/tr><tr><td>Alternating Hammer Curls<\/td><td>4<\/td><td>10-12<\/td><td>60-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bicep-long-head-dumbbell-exercises#2_Alternate_Rotational_Biceps_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Alternating Palm Rotational Curls<\/a><\/td><td>4<\/td><td>10-12<\/td><td>60-sec<\/td><\/tr><tr><td>Preacher Curl<\/td><td>3<\/td><td>12-15<\/td><td>60-sec<\/td><\/tr><tr><td>EZ-Bar Curls<\/td><td>3<\/td><td>12-15<\/td><td>60-sec<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Hunter Labrada Training for Bi&#8217;s and Tri&#8217;s<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>Source: Bodybuilding.com<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Week 11 \u2013 Phil Heath Arm Day Workout Plan<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Triceps Rope Push-Down<\/td><td>3<\/td><td>12-15<\/td><td>60-sec<\/td><\/tr><tr><td>Incline Two-dumbbell Extension<\/td><td>3<\/td><td>12-15<\/td><td>60-sec<\/td><\/tr><tr><td>One-arm Cable Extension<\/td><td>3<\/td><td>10-12<\/td><td>60-sec<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=pMarNxAvHPc\" target=\"_blank\" rel=\"noreferrer noopener\">Machine Dip<\/a><\/td><td>3<\/td><td>12-15<\/td><td>45-sec<\/td><\/tr><tr><td>Alternating Dumbbell Curl<\/td><td>3<\/td><td>5\/arm<\/td><td>60-sec<\/td><\/tr><tr><td>Concentration Curl<\/td><td>3<\/td><td>10-12<\/td><td>60-sec<\/td><\/tr><tr><td>Spider Curl<\/td><td>3<\/td><td>10-12<\/td><td>60-sec<\/td><\/tr><tr><td>EZ-bar Curl<\/td><td>3<\/td><td>10-12<\/td><td>60-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Source: Muscleandfitness.com<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Week 12 \u2013 Flex Lewis Arm Workout Program<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Triceps Rope Push-Down<\/td><td>3<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><tr><td>Dip Machine<\/td><td>3<\/td><td>12-15<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms#1_Incline_Dumbbell_French_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Dumbbell French Press<\/a><\/td><td>3<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><tr><td>Dumbbell Curl<\/td><td>3<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><tr><td>Lying Cable Curl<\/td><td>3<\/td><td>12-15<\/td><td>1-min<\/td><\/tr><tr><td>Barbell Curl<\/td><td>3<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Source: Fitnessvolt.com<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download Arms Workout Routine PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-f395b5f3-1453-43f0-9106-87164f56e388\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/12-Week-Arms-Workout-Program-for-Strength-and-Size.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week-Arms-Workout-Program-for-Strength-and-Size<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/12-Week-Arms-Workout-Program-for-Strength-and-Size.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-f395b5f3-1453-43f0-9106-87164f56e388\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1683653072018\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Is it possible to achieve bigger arms in 12 weeks?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Three months may not be enough to build sturdy and sizeable arms. However, if you follow the above program for six months and consume nutritious foods and supplements, you&#8217;ll see decent growth in strength and mass.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1683653074951\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">I am a beginner. Can I follow this routine?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Yes, this routine is also suitable for beginners. If you&#8217;re a newbie, you can follow this routine to build bigger arms. And you can also make appropriate changes to this program to match your fitness level.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1683659081637\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can I train my arms twice a week?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>You don&#8217;t need to train your arms twice a week. It is because your biceps and triceps already worked as secondary muscles during the back and chest workout. So, keeping one arm day into your <a href=\"https:\/\/thefitnessphantom.com\/8-week-muscle-building-workout-plan-pdf\" data-type=\"post\" data-id=\"11188\" target=\"_blank\" rel=\"noreferrer noopener\">muscle-building workout schedule<\/a> would be enough to build bigger biceps and triceps.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<p><strong>Related Workout Programs:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/12-week-ab-workout-plan-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Free 12-Week Ab Workout Plan to Forge Six-Pack Abs<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/12-week-glute-program-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week Glute Program to Transform Your Booty<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/10-week-chest-workout-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">10-Week Chest Workout Routine for Strength and Size<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/12-week-shoulder-workout-program-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week Shoulder Workout Program for Defined Delts<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/12-week-body-transformation-workout-plan-with-free-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week Body Transformation Workout Plan<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re looking for a free, easy-to-follow, and effective workout program that can beef up your biceps, triceps, and forearms and help build muscular and sizable arms, you\u2019ve come to the right place. In this article, I\u2019ve shared an ultimate 12-week arms workout routine that includes the workouts of popular fitness professionals like Jeff Cavaliere, &#8230; <a title=\"12 Week Arms Workout Routine for Mass Gain (Download PDF)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/12-week-arms-workout-routine-with-pdf\" aria-label=\"Read more about 12 Week Arms Workout Routine for Mass Gain (Download PDF)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":15729,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[395,381],"class_list":["post-15694","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","tag-arms-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/15694","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=15694"}],"version-history":[{"count":25,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/15694\/revisions"}],"predecessor-version":[{"id":15734,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/15694\/revisions\/15734"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/15729"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=15694"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=15694"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=15694"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}