In the last few months I wrote articles on getting bigger biceps, bigger triceps and a bigger chest. I thought the next step would be to apply my knowledge to a 60 day training plan and see what results I could achieve.
My Training Split
- Monday – Legs
- Tuesday – Chest & Triceps
- Wednesday – Rest or Cardio
- Thursday – Back
- Friday – Biceps
- Saturday – Rest
- Sunday – Rest
Unlike most people, I have a very intense work schedule at the weekend and Mon-Fri is pretty clear. Key points were to have Biceps after Back training and Legs on a separate day for intensities sake.
Below i’ve detailed my routine. I did change exercises at certain points in the 60 days, those are highlighted in RED.
Rest was 3 minutes for 6-8 reps, 2 minutes for 8-12 reps and 90 seconds for 12+ reps.
Make sure there is intensity in your lifts. You are looking to push yourself a little bit every session, don’t just go through the motions.
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My 60 Day Routine For Bigger Arms
Legs
- Back Squat – Week 1 = 5 x 5, Week 2 = 5 x 3, Week 3 = 5 x 1, Week 4 = Rest
- This was changed to Wendler’s 5/3/1 towards the end
- Rear Leg Elevated Split Squats – up to 4 x 8
- Single Arm Bench Press – 2 x 10
Chest & Triceps
- Incline BB Bench Press – 3 x 6
- Incline DB Bench Press – 3 x 8
- Chest Flyes – 3 x 12
- Close Grip BB Bench Press – 3 x 6-8
- Skull Crushers – 3 x 12
Back
- Hex Bar Deadlift – Week 1 = 5 x 5, Week 2 = 5 x 3, Week 3 = 5 x 1, Week 4 = Rest
- BB Bent Over Rows – 3 x 8
- Hip Thrusts (optional) – 4 x 8
- Single Arm DB Row – 3 x 10
- Hex Bar Shrugs – 3 x 10
- Good Morning – 3 x 12 (changed to RDL)
- ISO DL Suitcase Hold – 2 x 30 secs
Biceps
- Chin Ups – 3 x 10
- BB Curl Wide Grip – 3 x 6
- DB Hammer Curl – 3 x 8 (changed to Zottman Curls then BB Curl Narrow Grip)
- DB Curl – 3 x 15 (changed to Incline DB Curl then Concentration Curl)
- Hanging Leg Raise – 4 x 10
Again, it’s important to note the training was focused on bigger arms, so there was not much volume in legs.
Result pictures are posted again below.
If you are interested in my diet over the 60 day Arm Training visit here.
