How to Build Big Arms

Have you ever wanted to get absolutely huge arms like Arnold Schwarzenegger or Sam Sulek? I just so happen to know how to do that and I am going to give you my routine that I use on my journey to get absolutely massive.

supplies needed

1. barbell
2. dumbells
3. bench
4. Weight plates

1. Warmup - one set of chin ups until failure and one set of 15-25 pushups

1. Chin ups : grab the bar with your palms facing towards you, make sure your hands are just shorter than shoulder width apart, pull your shoulders down and back and pull your chest to the bar, as you pull yourself up straighten out your body like you are trying to do a plank.
2. Pushups : lie on the ground with your back towards the ceiling, place your hands on the ground shoulder width apart, angle your hands slightly outward so that your elbows are at a 45 degree angle from your body, keep your back straight while flexing your core and glutes, keep your toes on the ground and push.

1. Bar bell curls - 3 sets of 8-12

1. Grab the bar with your hands shoulder width apart and your palms facing upwards, stand with your back straight and your core flexed, pull your elbows as you pull the bar towards your face.

1. Tricep extensions 3 sets of 8-12

1. Sit on the bench with your elbows above your head and the dumbbell behind your head, keep your back straight, hold the dumbbell vertically with your hands in a diamond shape and your palms facing upwards pressed against the bottom side of the top of the dumbbell, flex your core and push the dumbbell upwards until your arms are fully extended above your head, keep your elbows in line with the center of your body for better tricep targeting.

1. Wrist curls 3 sets of 8-12

1. Sit on the bench with both legs on either side and rest the back of your forearm on the bench with your arm parallel to your body. Hold the dumbbell with your palm facing upwards, keep your back straight and curl your hand towards yourself pointing your knuckles upwards.

1. Wrist extensions 3 sets of 8-12

1. Sit on the bench with both legs on either side and rest the inside of your forearm on the bench with your arm parallel to your body. Hold the dumbbell with your palm facing downwards, keep your back straight and curl your hand towards yourself pointing your knuckles upwards.

1. Reverse curls 3 sets of 8-12

1. Grab the bar with your hands shoulder width apart and your palms facing downwards, stand with your back straight and your core flexed, keep your elbows pointed down and your arms at your sides, pull the bar towards your chest.

1. Hammer curls 3 sets of 8-12

1. Hold the dumbbells at your sides with your back straight and your core flexed, keep your palms facing sideways parallel each other, pull your elbows forward as you pull the dumbbells towards your head while keeping your hands sideways parallel to eachother.