60 Day Training Plan For Bigger Arms

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  • #8293
    Fraser_9to5
    Keymaster

    15 August

    *Deadlift rest week*
    *Legs feel heavy so no hip thrusts today*
    Bent Over Row – 3 x 8 x 67.5kg  [3 mins]
    One Arm Row – 3 x 10 x 32.5kg  [2 mins]
    Good Morning – 3 x 12 x 30kg  [90 secs]
    Hex Bar Shrugs – 3 x 10 x 60kg  [2 mins]
    One Arm DL Iso Hold – 2 x 30 secs x 30kg

    16 August

    Chin Ups – 3 x 10 [3 mins]
    BB Curl Wide Grip – 3 x 6 x 37.5kg  [2.5 mins]
    DB Zottmann Curls – 3 x 8 x 12.5kg  [2 mins]
    Incline DB Curl – 2 x 12 x 9.5kg  [75 secs]
    Concentration Curl – 1 x 10 x 9.5kg
    Hanging Leg Raise – 12,12,10,11

    17 August

    Back Squat – 5 x 3 x 122.5kg* [4 mins] (belt)
    Rear Leg Elevated Split Squat – 2 x 8 x 60kg  [2 mins]
    One Arm DB Bench Press – 2 x 10 x 25kg  [2 mins]
    *meant to use 125kg but miscalculated

    18 August

    Gym Challenge (For Work)
    Plank 3 mins 21 secs
    Pullups (5 mins total) – 14,8,5,4,4,6  [41]
    Press ups (5 mins total) – 20,20,17,11,8,7,13,14  [110]
    Lunges (10kg per hand, 5 mins) – 124
    Chest Flyes – 3 x 12 x 10kg  [90 secs]
    Skull Crushers – 3 x 12 x 25kg  [2 mins]

    #8295
    Fraser_9to5
    Keymaster

    21 August

    Hex Bar Deadlift – 5 x 5 x 145kg (5 mins)
    Bent Over Row – 3 x 8 x 70kg  [3 mins]
    One Arm Row – 3 x 10 x 32.5kg  [2 mins]
    Good Morning – 3 x 12 x 30kg  [90 secs]
    One Arm DL Iso Hold – 2 x 25 secs x 32.5kg

    23 August

    Chin Ups – 3 x 10 [3 mins]
    Hex Bar Shrugs – 8,10,10 x 70kg [2 mins]
    BB Curl Wide Grip – 6,5,6 x 40kg  [2.5 mins]
    DB Zottmann Curls – 3 x 8 x 12.5kg  [2 mins]
    Incline DB Curl – 2 x 12 x 9.5kg  [75 secs]
    Concentration Curl – 1 x 10 x 9.5kg
    Hanging Leg Raise – 4 x 10

    24 August

    Box Jumps, 5
    Back Squat – 5 x 90kg, 5 x 105kg, 5 x 120kg
    RLESS – 4 x 10 x 60kg  [3 mins]

    25 August

    Incline Bench (BB) – 3 x 6 x 72.5kg  [3 mins]
    Incline Bench (DB) – 8,8,6 x 27.5kg  [2 mins]
    Chest Flyes – 3 x 12 x 10kg  [90 secs]
    Close Grip Bench Press – 3 x 8 x 60kg  [3 mins]
    Skull Crushers – 3 x 12 x 25kg  [2 mins]
    Pushups – 15,10  [60 secs]
    DB Kickback (short ISO) – 8, 12 x 3kg  [60 secs]

    #8296
    Fraser_9to5
    Keymaster

    29 August

    Hex Bar Deadlift – 5 x 3 x 155kg [4.5 mins]
    Bent Over Row – 3 x 8 x 70kg  [3 mins]
    One Arm Row – 3 x 10 x 32.5kg  [2 mins]
    Barbell Shrugs – 3 x 10 x 70kg  [2 mins]
    Good Morning – 3 x 12 x 30kg  [90 secs]

    30 August

    Chin Ups – 3 x 10 [3 mins]
    BB Curl Wide Grip – 3 x 6 x 40kg  [3 mins]
    BB Curl Narrow Grip – 3 x 8 x 35kg  [2 mins]
    One Arm Preacher Curl – 3 x 10 x 10kg
    Hanging Leg Raise – 4 x 10

    1 September

    Back Squat – 3 x 97.5kg, 3 x 112.5kg, 3 x 127.5kg
    RLESS – 10,10,10,5 x 62.5kg  [3 mins]
    One Arm DB Bench – 2 x 10 x 25kg

    2 September

    Clap Push-ups – 3 x 8
    Incline Bench (BB) – 1 x 80kg, 3 x 6 x 72.5kg  [3 mins]
    Incline Bench (DB) – 8,8,7 x 27.5kg  [2 mins]
    Chest Flyes – 3 x 9 x 12.5kg  [90 secs]
    Close Grip Bench Press – 3 x 8 x 60kg  [3 mins]
    Skull Crushers – 3 x 12 x 25kg  [2 mins]
    Pushups – 10,10,6 [60 secs]
    DB Kickback (short ISO) – 3 x 12 x 3kg  [60 secs]

    #8297
    Fraser_9to5
    Keymaster

    4 September

    Hex Bar Deadlift – 5 x 1 x 165kg [4.5 mins]
    Bent Over Row – 3 x 8 x 70kg  [3 mins]
    One Arm Row – 3 x 10 x 32.5kg  [2 mins]
    Hex Bar Shrugs – 3 x 10 x 80kg  [2 mins]
    Good Morning – 3 x 10 x 35kg  [90 secs]
    ISO DL Suitcase Hold – 2 x 30 secs x 32.5kg

    5 September

    Weighted Chin Ups – 8 x 5kg, 2 x 6 x 10kg [3 mins]
    BB Curl Wide Grip – 3 x 6 x 40kg  [3 mins]
    BB Curl Narrow Grip – 3 x 8 x 35kg  [2 mins]
    One Arm Preacher Curl – 3 x 10 x 10kg
    Hanging Leg Raise – 5 x 10

    7 September

    Back Squat – 5 x 105kg, 3 x 120kg, 2 x 135kg
    More Back Squats – 4 x 8 x 100kg [4 mins]
    One Arm DB Bench – 2 x 10 x 25kg

    8 September

    Clap Push-ups – 3 x 8
    Incline Bench (BB) – 1 x 80kg, 3 x 6 x 72.5kg  [3 mins]
    Incline Bench (DB) – 8,8,8 x 27.5kg  [2 mins]
    Chest Flyes – 3 x 10 x 12.5kg  [90 secs]
    Close Grip Bench Press – 3 x 8 x 60kg  [3 mins]
    Skull Crushers – 3 x 12 x 25kg  [2 mins]
    Pushups – 10,10,9 [60 secs]
    DB Kickback (short ISO) – 2 x 12 x 3kg  [60 secs]

    #8298
    Fraser_9to5
    Keymaster

    10 September

    8.5 mile cycle

    11 September

    Bent Over Row – 3 x 8 x 70kg  [3 mins]
    One Arm Row – 3 x 10 x 35kg  [2 mins]
    Hex Bar Shrugs – 3 x 10 x 80kg  [2 mins]
    RDL – 2 x 12 x 60kg  [90 secs]

    12 September

    Weighted Chin Ups – 6,8,6 x 10kg [3 mins]
    BB Curl Narrow Grip – 3 x 6 x 40kg  [3 mins]
    Alternate DB Curl – 3 x 8 x 15kg  [2 mins]
    Concentration Curl  -3 x 12 x 10kg [30 seconds]
    Hanging Leg Raise – 4 x 10

    Over the sixty days I put on half an inch to my upper arms. I felt like my upper chest filled out a bit and particularly noticed my triceps were thicker.

    This was all on a calorie maintenance phase. I actually lost 1kg throughout the two months. You can get “bigger” arms if you have a higher body fat, as that layer of fat will push the tape measure that bit further. If you compare to the first video I think you’ll agree my arms have greater definition as well as size.

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