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Firm arms are one thing men and woman both want.

Men want larger muscular arms and women don’t want their triceps flapping in the breeze.

If you have good arms this will help, if you want to improve your arms give this a try.

Here’re the basics of my entire routine to help you plan your workouts:

Workout frequency: 5 days on, 2 days off.  If  you need more recovery time you can do this program  just 3 days a week. 

Day 1: Chest and Back

Day 2: Arms

Day 3: Shoulders and Legs

If you wanted to do a 3 day a week workout: This can be done on Monday, Wednesday and Friday.  You can pick the schedule based on your goals and recovery ability.  The key is to pay attention to your response to the stimulus you are giving your body.  And to also pick a workout routine you like so you stick with it.

Todays Workout:


After the final exercise for each body part. I did a drop set.  A drop set is when you complete your set and you lower the weight 2 or 3 times and keep that set going.


Dumbell Curls 4 sets of 8 to 15 reps

Machine Curls 4 sets of 8 to 15 reps

Hammer Dumbell Curls 4 sets of 8 to 15 reps


Pushdowns 4 sets of 8 to 15 reps

Cable Triceps Extensions  4 sets of 8 to 15 reps

Tripceps Dip Machine 4 sets of 8 to 15 reps

Thats it for today.  Keep checking back.

Day 1 Picture





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