To quickly increase your arm size, start with a basic body routine, and add specialized arm exercises two days a week. On an alternate day, focus on heavy arm work only.Continue Reading
Quickly increasing your arm size requires a set routine, so plan for three days a week of arm specialization. Two days a week consist of a basic body routine with arm work. In between those two days is one day consisting of arm work only.
Perform your usual weightlifting workout, consisting of arm, leg and abdomen work. Include exercises such as chin-ups and barbell squats.
For the first arm specialization, add five sets of dumbbell bicep curls, 12 to 15 repetitions each set. Stand straight with your feet shoulder-width apart while holding the dumbbells. Draw both dumbbells up slowly, contract the muscles, and release.
On the same day, include five sets of 12 to 15 repetitions of a seated triceps press. Sit straight on a bench, and take hold of one dumbbell with both hands above your head. Slowly lower the dumbbell behind your head with your elbows pointed toward the ceiling. Lift with resistance.
For the middle day when you don't do the body exercises, execute five sets of barbell curls and lying triceps presses, five to eight repetitions of each. For the lying triceps press, lie on a bench with dumbbells in both hands. Slowly press them up toward the ceiling, and lower with resistance.
On the third day, execute three sets of eight to 12 repetitions of preacher curls before your basic body routine. Sit on a preacher bench while holding a dumbbell in one arm. Curl the dumbbell up to your forehead, and lower with resistance. Repeat one set with one arm before switching arms.
On the same day, include three sets of eight to 12 repetitions of the seated triceps presses.