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ARMergency: How to Get the Killer Arms You've Always Wanted

This 8-Week workout is specially designed to build strong arms, improve your running speed, and prepare your body for any physical activity you might want to try.

Joe Wilson
ARMergency: How to Get the Killer Arms You've Always Wanted
Table Of Contents

So you want killer arms? Well, you've come to the right place! ARMergency is the best killer arm workout program for experts. It's a four-week program that will give you the results you're looking for.

Your arms are one of the most visible muscles in your body. When you have killer arms, people will know that you're serious about your fitness. They look fantastic too. You do not have to shy away from tank tops anymore. Strong arms are a must for every fitness enthusiast because they are crucial for improving your weightlifting performance.

But more importantly, strong arms are essential for functional movement. They help you lift and carry heavy objects, and they play a key role in sports performance.

The program is spanned over 8 weeks, and you will be working out for one day every week. It will be a day of isolated workouts to build your arms, so get ready to work out those biceps and triceps heavily. The program is specially designed to engage and work your arms and not just directionless weight lifting sessions.

The great thing about this program is that it's adjustable to your own fitness level. If you find that you can handle more weight or more repetitions, then go ahead and increase them! Just make sure that you're constantly challenging yourself.

So if you're looking to improve your overall fitness level, training your arms is a must. Read below to find out about the best collection of exercises to engage and build mighty arms.

Benefits of Arms Workout

When you train your arms, you're not just working the muscles in your arms. You're also working your chest, back, and shoulders. This is because all of these muscle groups work together to create movement. Plus, you are not just building arms, but there are quite a few benefits to be reaped from an arms workout.

Training your arms will help you achieve the following goals:

1. Healthy Heart

Research shows resistance training is great for the cardiovascular system. Strength training builds more muscle, and moves like bicep curls and weight lifting exercises can affect the heart positively. When you have a happy, healthy heart, you can lose weight easily and keep many other heart issues at bay, like artery damage due to high cholesterol, increased blood sugar levels, and elevated blood pressure.

Arms exercises prepare arms to get some work done, increasing functional strength effectively. In any case, regular exercise improves blood circulation and hedges against many common heart problems. As you work your muscles and blood circulation increases, you can export more oxygen supply to cells, increasing your overall fitness.

2. Strong Arms Help Runners Go Fast

Our general perception about running is that fast running is all about solid legs. What we do not realise is that our arms have a role to play too. Training your arms will increase endurance, and strong arms give a much-needed boost in speed too.

The shoulders, when adequately developed, provide more force and launch the runner forward. Strong shoulders may generate maximum forward propulsion by providing additional thrust and propelling the runner ahead in sprinting.

In distance running, good form is also beneficial since well-toned arms can swing faster and more efficiently, resulting in a higher stride frequency automatically.

3. Enhances the Workout Efficacy

Strength training can boost any workout, whether you are a swimmer or a sportsperson; adding a few weighted exercises can help you build more muscles and grow them stronger.

Strength training even strengthens your bones. As you put pressure on your body during weight lifting to engage muscles and bear the weight, bone density increases to give you stronger and sturdier bones. So, you not only have strong muscles but very strong bones too.

Workout Summary

Main Goal

Build Muscle

Workout Type

Single Muscle Group

Training Level


Program Duration

8 Weeks

Days Per Week


Time Per Workout

50-60 Minutes

Equipment Required

Barbell, Cables, Dumbbells

Target Gender

Male & Female

Workout Description

This is a workout based on isolation exercises aimed explicitly at toning arms muscles. The exercises included are specifically arms busters ensuring that biceps and triceps are heavily thrashed with the moves. Lifting weight with the proper form will do wonders for you.

Workout Frequency

The workout comes with a reasonably relaxed routine. You will be lifting some heavy barbells and dumbbells on the workout day, but let your muscles heal for the next six days. It will be an hour-long activity, but you can start seeing solid results within a few weeks of the workout.


  • Single Arm Press down
  • Standing High Cable Curl
  • Lying Triceps Extension
  • Barbell Curl
  • Reverse Grip Incline Dumbbell Press
  • Spider Dumbbell Curls
  • Kneeling Rope Press downs
  • Lying Cable Curls

Workout Plan




1. Cable Pressdown



2. Cable Curl



3a. Lying Tricep Extension



3b. Barbell Curl



4a. Incline Dumbbell Press



4b. Hammer Curls



5a. Overhead Tricep Extension



5b. Tricep Dips




Isolation exercise included in the workout will specifically target arms muscles, building stronger and visibly bigger arms quickly. Strong arms add to your overall strength, make you a fast runner, improve heart health, and look fabulous. Quite a few reasons to be starting this workout right away!

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Joe Wilson

Mr. Wilson is a motivated fitness instructor accomplished in helping clients of all fitness levels get into shape and achieve their health and fitness goals. Strongly believes health is a conscious lifestyle choice necessary for longevity and happiness.

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