Big Arms

[Olivern3]

Hey guys. I've been lifting for a couple months now (since October) and recently I've been seeing no progress in my arms. my biceps are good and I can tell they've gotten a bit bigger but my triceps look like they have shrunken; therefore, making my arm look smaller. I usually do dips and tricep extensions to work them out. I only have dumbells but I don't know what other workouts I can do to get them bigger. I'm really looking to get big arms. Any help or advice is much appreciated!

[tzalma1]

are you putting on any weight....you have to gain something like 10 lbs to add an inch to your arms

[Dano85]

Hey guys. I've been lifting for a couple months now (since October) and recently I've been seeing no progress in my arms. my biceps are good and I can tell they've gotten a bit bigger but my triceps look like they have shrunken; therefore, making my arm look smaller. I usually do dips and tricep extensions to work them out. I only have dumbells but I don't know what other workouts I can do to get them bigger. I'm really looking to get big arms. Any help or advice is much appreciated!

you weigh 106 ****ing lbs how big do you think your arms a gonna be....eat like a MOFO

[AntonisD]

Hey guys. I've been lifting for a couple months now (since October) and recently I've been seeing no progress in my arms. my biceps are good and I can tell they've gotten a bit bigger but my triceps look like they have shrunken; therefore, making my arm look smaller. I usually do dips and tricep extensions to work them out. I only have dumbells but I don't know what other workouts I can do to get them bigger. I'm really looking to get big arms. Any help or advice is much appreciated!

What workout routine are you following?

[Olivern3]

What workout routine are you following?

Monday – Arms
• Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
• Tricep Overhead Extension – 5 sets x 12, 10, 8, 6, 20 reps
• One Arm Tricep Extension – 2 sets x 15 reps
• Alternating Hammer Curl-– 5 sets x 12, 10, 8, 6, 4 reps

Tuesday– Shoulders
• Seated Military Press – 3 sets x 21 reps
• Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each
• Arnold Press – 5 sets x 12, 10, 8, 6, 4 reps
• Dumbell Shoulder Shrug – 5 sets x 12, 10, 8, 6, 4 reps

Wednesday- Rest
Thursday – Back
• Superman– 5 sets x 12, 10, 8, 6, 4 reps
• Dumbell Deadlift– 5 sets x 12, 10, 8, 6, 4 reps
• One Arm Row – 4 sets x 12 reps


Friday – Chest
• Dumbell Fly– 5 sets x 12, 10, 8, 6, 4 reps
• Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps
• Pushups with Feet Elevated – 4 sets x 12 reps
• Push Ups – 4 sets x 15 reps

Saturday– Arms

• Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
• Tricep Overhead Extension – 5 sets x 12, 10, 8, 6, 20 reps
• One Arm Tricep Extension – 2 sets x 15 reps
• Alternating Hammer Curl-– 5 sets x 12, 10, 8, 6, 4 reps


Sunday - Rest

[bmontgomery87]

your workout is beyond awful.

squats, deads, bench, rows, overhead should make up the bulk of your training.


get on 5x5 and eat more, and you'll get bigger.

[FromSquare1]

notsureifsrs

[AntonisD]

Monday – Arms
• Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
• Tricep Overhead Extension – 5 sets x 12, 10, 8, 6, 20 reps
• One Arm Tricep Extension – 2 sets x 15 reps
• Alternating Hammer Curl-– 5 sets x 12, 10, 8, 6, 4 reps

Tuesday– Shoulders
• Seated Military Press – 3 sets x 21 reps
• Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each
• Arnold Press – 5 sets x 12, 10, 8, 6, 4 reps
• Dumbell Shoulder Shrug – 5 sets x 12, 10, 8, 6, 4 reps

Wednesday- Rest
Thursday – Back
• Superman– 5 sets x 12, 10, 8, 6, 4 reps
• Dumbell Deadlift– 5 sets x 12, 10, 8, 6, 4 reps
• One Arm Row – 4 sets x 12 reps


Friday – Chest
• Dumbell Fly– 5 sets x 12, 10, 8, 6, 4 reps
• Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps
• Pushups with Feet Elevated – 4 sets x 12 reps
• Push Ups – 4 sets x 15 reps

Saturday– Arms

• Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
• Tricep Overhead Extension – 5 sets x 12, 10, 8, 6, 20 reps
• One Arm Tricep Extension – 2 sets x 15 reps
• Alternating Hammer Curl-– 5 sets x 12, 10, 8, 6, 4 reps


Sunday - Rest

Horrible routine mate... Go on a 5x5 or on Allpros beginner routine. Or at least on a push/pull or upper/lower.

[Dano85]

looks like this copy pasta is gonna get alot of work today

-Allpros Beginner Routine
http://forum.bodybuilding.com/showth...hp?t=147447933
-Babylover’s Starting Strength
http://forum.bodybuilding.com/showth...hp?t=135564721
-Madcows 5x5
http://stronglifts.com/madcow-5x5-training-programs/
-Mark Rippetoes Starting Strength
http://forum.bodybuilding.com/showth...rting+strength
-Muscle and Strength: Beginner Fullbody workout
http://www.muscleandstrength.com/wor...y-workout.html
-Reg Park’s Beginner 5x5
http://oldschooltrainer.com/reg-parks-beginner-routine/
-Steve Reeves Solution for Size
http://www.bodybuilding.com/fun/mahler109.htm
-Strong Lifts 5x5
http://stronglifts.com/stronglifts-5...demonstration/
-Jason DBS Novice 5x5
http://forum.bodybuilding.com/showth...hp?t=148036063
-Joey Ts Upper/Lower
http://forum.bodybuilding.com/showth...ht=upper+lower
GreySkull
http://forum.bodybuilding.com/showth...4370001&page=1

pick anyone of these do it and eat till you weight 150 lbs

[Jester78]

in b4 clive