Use this training program to build bigger biceps, triceps and forearms in 12 weeks!

In a man's world, bigger is better. We want the highest-horsepower engine, the largest flat-screen television, a garage you could park a plane in, and arms that you can proudly refer to as "guns" or "pythons" without eliciting derisive snickers.

The first three are all about your bank account, but we can lend you a hand on the fourth objective. This 12-week workout plan takes aim at expanding your biceps, triceps, and forearms with an expert selection of exercises, sets and reps. It's designed for maximum results - because at ProSource, helping you achieve your bodybuilding goals is no laughing matter.

WEEKS 1-4: Divide And Conquer

For the first four weeks of the "Armed & Dangerous" program, your arms will be split up into three different days throughout the week, and paired with other complementary body parts. You'll train with a lot of concentration and intensity, setting the stage for the combined arm-specific training days in months two and three. Meanwhile, stick with your regular workouts for your other muscle groups, but don't go to extremes, as you want to focus your body's recuperative and growth processes almost exclusively on your bi's, tri's and forearms.


Sunday Off
Monday Back, Biceps
Tuesday Off
Wednesday Chest, Triceps
Thursday Off
Friday Shoulders, Forearms, Abs
Saturday Legs


Exercise Sets Reps
Alternating Dumbbell Curl 3 10-15
Barbell Spider Curl 3 8-12
Incline Dumbbell Curl 3 10-12
Concentration Curl 3 12

Instructions: The alternating dumbbell curl is performed standing, curling one dumbbell at a time. Barbell spider curls are done standing at a preacher bench, with your arms down the straight edge of the bench. For incline dumbbell curls, lie on a 45-degree incline bench and curl one dumbbell at a time. Place your working-arm elbow on the inside of your thigh for concentration curls. For all the exercises, pyramid up the weight set to set, except for concentration curls, where you want to start with a heavy weight and drop each successive set, repping to failure each time - choose a weight where failure happens at or around 12 reps.


Exercise Sets Reps
Close-Grip Bench Press 4 15, 12, 10, 6-10
Incline EZ-Bar Triceps Extension 3 10-12
Rope Overhead Extension 3 10-15
Dumbbell Kickback 3 10-15

Instructions: For close-grip benches, you'll pyramid up the weight each set, aiming each week for a new personal best on the final set. The incline EZ-bar extension is like a standard flat-bench extension (i.e. French press) except on a 45-degree bench. The rope overhead extension is performed at a high-cable station, extending your arms overhead while your back is to the cable stack. Dumbbell kickbacks are done one arm at a time. Pyramid up the weight set to set on the incline and rope extensions, then drop the weight each set on kickbacks, aiming for failure in the 10-15 rep range on that final exercise.


Exercise Sets Reps
Reverse EZ-Bar Curl 3 10-12
Barbell Wrist Curl 3 10-15
Reverse Dumbbell Wrist Curl 3 10-15

Instructions: Reverse EZ-bar curls are standing curls with your grip flipped. Barbell wrist curls and reverse dumbbell curls are both performed while seated on a flat bench, your forearms flat on the bench with the weight hanging off the edge. Do each repetition through a full range of motion, and use enough weight on the last set of each exercise to reach momentary muscular failure - that may require you do some partials, where you rep through as much of the range of motion as you can until you can barely move the bar.

WEEKS 5-8: Power '