Make Your Arms Grow! Arm Building Workout for 2 Days

A 2-Day Arm Building Workout

This workout targets your upper body. It helps you in building strong muscular arms by increasing muscle mass. Also, this workout is for both males and females. Without further ado, let's dig into the details!

Workout Summary

Workout Description

This 12-week training program is not as hectic as it may sound. It’s one of the best programs that will help you build strong, sturdy muscles with improved endurance performance. You’ll need barbells, bodyweight, cables, dumbbells, an EZ bar, and machines to start. 

To achieve strong and big biceps, pumps are the only way to give you exceptional results. However, the question arises of how pumping affects the muscles and what is needed to do the sets. Don’t worry, it’s easy. You can do muscle pumps by lifting weights. Lactic acid builds up in your muscles when you lift heavy weights and draws water into them.

Secondly, your heart begins to pump more blood to the muscles since they need nutrients and oxygen to fuel them. In short, a muscle pump occurs when fluids such as blood and water fill inside your muscles. The accumulation of fluids makes your muscles swell, causing them to grow and look better than usual.

Besides this, you need to follow several exercises to do pumps. They include an incline skull crusher and EZ bar curls. Both these exercises are amazing for building your biceps and making them look peaked.

Building strong arms requires a two-day workout of 60-50 minutes, followed by a 12-week training program. It will give you enough time to recover the sore and torn muscles.

Workout Routine

• Day 1 - Back, Forearms, and Traps
• Day 2 - Arm and Chest
• Day 3 - Off
• Day 4 - Off
• Day 5 - Arm and Shoulders
• Day 6 - Off
• Day 7 - Off

Supplements

Supplements are a great way to fuel your body during a workout. A supplement with creatine elevates anaerobic energy in the body, which helps lift heavy weights. Besides creatine, intake of multivitamins increases the ability of the body to fight against germs and strengthen the immune system.

At the same time, BCAA's prove to help reduce soreness, fatigue, and tiredness and increase muscle growth. Lastly, the consumption of whey protein prevents muscle loss and promotes muscle restoration.

Related Article: The Benefits of Multivitamins: 8 Surprising Reasons to Take Them

Workout Details

This workout plan focuses on three different exercises for both biceps and triceps. Use the tables Workout A and B below as a tool for guidance.

Giant sets are a high-intensity workout technique in which you perform four or more exercises for one muscle group consecutively. These sets are different from orthodox training and there is no formal rest time in.

Workout A

Workout B

Conclusion

Arms are the most used part of the body and working on them will benefit you by strengthening them. With well sculpted and strong arms you will be able to perform daily activities or workouts without feeling exhausted.

Moreover, this two-day arm-building workout is effective for those looking for the right exercise for a long time. It includes several exercises which help in building attractive and well-built arms. One needs to follow this training program consistently and gain results.

Other than that, intake of supplements matters a lot. Exercise and supplements go hand in hand. Using supplements boosts muscle growth, repairs the damaged muscles and prevents you from feeling tired. We hope this blog helps you sculpt your arms the way you want.

Readling List