Arm Workout Plan

What is a good arm workout plan?

A good arm workout plan provides extra bicep and tricep volume while maintaining balanced full-body training through compound movements. This 4-day program delivers 16-20 direct sets per arm muscle per week, which exceeds what most standard programs provide and is optimised for arm growth.

How is the arm emphasis plan structured?

Monday pairs bench pressing with close-grip bench and skullcrushers for tricep development. Thursday dedicates the second half of back day to direct bicep work. Friday adds additional arm work after shoulder and chest pressing. Compound movements like bench, close-grip bench, rows, and pull-ups add heavy mechanical tension.

How do you build bigger arms?

For arm growth, focus on the mind-muscle connection during isolation exercises with controlled eccentrics, a brief squeeze at peak contraction, and full range of motion. Compound pressing and pulling provides the heavy mechanical tension that builds the foundation, while direct isolation work adds the targeted volume arms need to grow.