30-Day Arm Workout

Trying to fill out your shirt sleeves a little better and are looking for the perfect arm workout to help you do so? We’ve got your 30-day prescription.

Workout Description

If the eyes are the window to the soul, then the biceps are the window to the soul's gains. The arms are the definitive muscles for any lifter, and it’s those bulging biceps and horseshoe triceps that give the telltale sign of someone who’s put in serious work.

Imagine what your arms can be if you give them the right training, a solid 30-day plan to maximize growth and development. This arm workout will help you do that. It’s designed to add serious mass to your arms, ensuring that when someone looks at you, they can’t help but be impressed.

After one month, you will notice that they feel stronger, bigger, and have that popping vein effect. Scroll down and keep reading.

The Arm Workout Overview & Exercise Tips

It's simple to get those big and defined arms if you follow this plan well. This routine attacks whichever of the two muscles is the more dominant. Our goal is more than just the simple set up but to build your biceps and triceps as well, so each has strength and leverage to support one another.

The following exercises target these areas specifically to get the most from your workout and build the kind of arms that turn heads.

The Growin' Guns Workout

Exercise Details

Barbell Curl

The barbell curl is the ultimate bicep building exercise. Ensure that you are using a controlled motion, fully extending your arms at the bottom of the movement, and squeezing your biceps at the top. Remember to keep your elbows stationary throughout the movement.

Close Grip Bench Press

This exercise focuses on the triceps and allows you to lift heavy weights, promoting muscle growth. Ensure that your hands are placed closer together on the bar than a standard bench press. Lower the bar slowly and press up explosively.

Cross-Body Hammer Curl

Hold a dumbbell in each hand and curl across your body. This variation targets the brachialis, adding thickness to your arms.

Incline Dumbbell Curl

Sit on an incline bench and perform curls. This position isolates the biceps and allows for a greater range of motion, ensuring a deep stretch at the bottom of the movement.

Diamond Push Up

Perform push-ups with your hands placed close together, forming a diamond shape with your fingers. This targets the triceps intensely.

Rope Pushdown

Attach a rope to a high pulley and push down until your arms are fully extended. Ensure you are squeezing your triceps at the bottom of the movement.

Single Arm Overhead Dumbbell Extension

Hold a dumbbell with one hand and extend your arm overhead. Lower the dumbbell behind your head and then extend your arm back to the starting position. This exercise targets the long head of the triceps.

EZ Bar Preacher Curl

Use an EZ bar on a preacher bench and curl the bar towards your shoulders. This exercise isolates the biceps and minimizes the involvement of other muscles, ensuring maximum bicep engagement.