Pretty much every guy wants muscular arms. And why not? They’re awesome 🙂

So I’m going to tell you exactly how to get big arms in this post.

From personal experience, I get more compliments from the opposite sex about my arms than anything else. Kinda surprising to me, but who can figure out the female mind, eh? 😉

All muscle, including the muscle tissue of the biceps and triceps, require the imposition of a high intensity stress to FORCE growth. Yes, that’s right – FORCE.

Your body would much rather your muscles stay the same size. They require less energy to run that way. So in order for your body to actually build more muscle, it must see that the environment is DEMANDING that you NEED more muscle. If not, it just doesn’t happen. This is where INTENSITY comes in.

We therefore have to hit our biceps and triceps with a high intensity workout. And make no mistake about it, this is a high intensity arms workout!

In the context of this routine, this means going to positive failure in each and every set.

What do I mean by failure?

That point in a set where you cannot possibly complete another positive repetition unassisted.

Make sure you keep a record of each workout – this is critically important! Make a note of the weight you used and the reps completed in each and every set.

For each set listed below, select a weight that forces failure somewhere between 8 and 12 reps.

In each workout shoot for more reps in each set until you can get 12. When you can get 12 reps in any given set, make a note to increase the weight for that set next time by about 10%.

We’ll hit our triceps first since they make up 2/3rds of our arm. Our biceps will get hammered afterwards.

Do each exercise in the order listed.

Note: You’ll want to rest 2-3 minutes between sets as this has been shown to be best for optimizing strength output on all sets. Any less and the muscle will still be too fatigued to perform at its best.

Arms Workout


 2 sets of Decline Triceps Extensions

Why decline? It means more tricep stimulation throughout the upper range of the motion.

 2 sets of Tricep Cable Push Downs

 2 sets of Cable Bent Over Triceps Extensions

 2 sets of ‘McManus’ Pushdowns. For this variation of the pushdown, stand back from the machine so that the cable is at a 45 degree angle. Bend at the knees and lean forward 45 degrees also. Read this post for more details.


 3 sets of Cable Preacher Curls

 2 sets of Straight Barbell Curls

 2 sets of EZ Bar Curls

 1 set of Seated Incline Dumbbell Curls

 2 or 3 sets of Pinwheel Curls (to develop the brachialis muscle)

You don’t necessarily have to work your forearms during the same workout as your upper arms, but if you want to, do 2-3 sets of barbell wrist curls after finishing all of the above sets.

Workout Logs for this routine can be downloaded here ->

The logs are in OpenOffice format. You can download OpenOffice here.

Once downloaded, go to ‘THT Volume Cycles’, then ‘Volume 8-12 reps’. It’s the ‘Wednesday’ workout.

If you’ve just come to MuscleHack for this arms workout, let this be the start of a whole new way of training for you.

Get the rest of the workouts for ALL your body parts and start experiencing the growth you really deserve! THT training is FREE! You’ll ignite new muscle growth in all your body parts on a continuous basis!

If you’re ready for that, enter your name and email address into the fields at the top-right of this page for your free book.

If you’ve experience a plateau in your arm development, or just want some new growth quickly, do yourself a favor and grab ‘The Arms Blast Experiment‘; the program that allows you to add up to almost an inch to your arms in 4-7 days!

Now go train and get those thick arms you always wanted!

Train With Intensity!


You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)

You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)