How To Build Big Muscular Arms

This arm routine follows the Drop Set Theory. Familiarize yourself with drop sets before you do this workout. You use the weight that you can handle. I listed these weights as an example.

Biceps
1. Standing barbell curls-drop sets starting at 60 lbs dropping down to 30 lbs, (60,50,40,30) 2 complete rotations of this. first set is 20 reps, all others to failure. Second rotation start 10lbs lighter (50).
2. Seated preacher curls-2 drop sets starting with 40 lbs and dropping to 20 lbs, each set to failure (40,30,20) 2 complete rotations
3. Seated or standing dumbell curls-1 drop set to failure, starting with 20 lbs, 15 lbs, 10 lbs.

Triceps
1. Straight bar push downs- 2 drop sets, starting with 70 lbs and dropping down in 10 lb increments all the way to 40 lbs. Second drop set starts at 50 lbs and drops down in 10 lb increments to 20 lbs and reps to failure.
2. Rope push downs- 2 drop sets starting at 50 lbs and dropping to 30 lbs, reps to failure
3. Dumbell kick backs-1 5 lb dumbell to failure, dropping to 10 lb to failure dropping to 5 lbs to failure.

Forearms
1. Wrist curls- 20 lb dumbell to failure, drop to 15 lb dumbell to failure, drop to 10 lb dumbell to failure. 2 rotations.
2. Reverse wrist curls….same as above.

I hope this helps you, it did for me. This is not an easy workout to do. I have my clients train like this and the change in their physiques is remarkable. Remember one thing, it’s not how much weight your lifting, it’s what your doing with the weight your lifting.