You are using an older browser version. Please use a supported version for the best MSN experience.

The Big-Arms Workout


There's no need to be embarrassed about it: You want bigger arms. It's a perfectly good goal and there's no need to look for excuse why you want them. But you do need to find excuses if you keep saying you want to grow and then don't take the right steps. This workout removes the need for an alibi by giving you the biggest bang for your buck exercises, combined with isolation moves that will leave you a walking example of a goal achieved.

How to do this Workout

Perform the following workout 1-2 times per week. Make sure that you never perform these exercises on back-to-back days.

When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

read more

Weekly Routine

  • day 1 Workout
  • day 2 Rest
  • day 3 Rest
  • day 4 Workout
  • day 5 Rest
  • day 6 Rest
  • day 7 Rest
  • workout
  • Rest
** - as much as possible; @ - each side
image beaconimage beaconimage beacon