How to get bigger arms with 30 min workout - Fitness and Health

Strong arms are a critical point of your athletic performance, and i’m sure you are already painfully aware of that. - See more at: http://www.fitnessandpower.com/training/workout-routines/guide-to-proper-arm-training#sthash.TznaSGJP.dpuf

The Arnold Arm Workouts

The following 30-minute basic routine is not as complex or extensive as Arnold's superset routine (to follow). Done once each week, it works to lay the foundation for the additional separation and refining targeted in his advanced routine.

1 : Barbell Curl

2 Sets of 8 to 12 reps

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2 : Flexor Incline Dumbbell Curls

3 sets of 8 to 12 reps

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3 : Concentration Curls

2 sets of 8 to 12 reps

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4 : Close-Grip Barbell Bench Press

3 sets of 8 to 12 reps

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5 Dips - Chest Version

3 sets of 8 to 12 reps

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6 : Triceps Pushdown

3 sets of 8 to 10 reps

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7 : Standing Dumbbell Reverse Curl

3 sets of 8 to 12 reps

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8 : Seated Dumbbell Palms-Up Wrist Curl

3 sets of 8 to 12 reps

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Advanced Arnold Forearm Workout

1 : Seated Dumbbell Palms-Up Wrist Curl

4 sets of 8 to 12 reps

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2 : Seated Dumbbell Palms-Down Wrist Curl

4 sets of 8 to 12 reps

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3 : Standing Palms-Up Barbell Behind The Back Wrist Curl

4 sets of 8 to 12 reps

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Advanced Arnold Biceps And Triceps Workout

1 : Barbell Curl

4 sets of 10 to 12 reps

2 : Lying Triceps Press

4 sets of 10 to 12 reps

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Superset

2 : Alternate Hammer Curl

4 sets of 10 to 12 reps

3 : Triceps Pushdown

4 sets of 10 to 12 reps

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Superset

4 : Incline Dumbbell Curl

4 sets of 10 to 12 reps

5 : Kneeling Cable Triceps Extension

4 sets of 10 to 12 reps

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Superset

6 : Concentration Curls

4 sets of 10 to 12 reps

7 : Standing One-Arm Dumbbell Triceps Extension

4 sets of 10 to 12 reps

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8 : Bench Dips

2 sets of 26 reps