You may know Julian "The Quad Guy" Smith for his legs, but he's spent plenty of time making sure he's got the guns to match his wheels. The latest result of his fanatical devotion to the art and science of bodybuilding is this program: 30 Days to Your Best Arms.

It's a three-days-a-week program you'll run for a month, but you can run it over and over again if you want. To be clear, this is a pure arms specialization program. We won't tell you what to do with the rest of your body while you're following it—except to say, "Train the rest of your body."

Along with the total-arm workout provided below, you'll do a biceps accessory routine and a triceps accessory routine on other days of your choice. The three-day breakdown can work with pretty much any split: full body, upper/lower, push/pull/legs, or body part. We'll explain how.

For now, go test-drive the first workout: a full-on heavy arms day that you can do right now in any gym. The full program is waiting as well, on Bodybuilding.com All Access.

Warm-up: Do one, but don't spend too much time on it. A solid approach is to do 2-3 sets of light, high-rep (15-20) hammer or reverse curls for biceps, and cable push-downs for triceps. Then, perform 2-3 "ramp-up" sets of 5-8 reps (not to failure) on the first movement before you pick up your working weight.

Arms Workout 1: Reverse Pyramid Supersets
1
Superset
Barbell Curl
or EZ-Bar Curl
6 sets, 4 reps
EZ-Bar Skullcrusher
6 sets, 4 reps
2
Superset
Triceps Pushdown
6 sets, 6 reps
Double Arm Cable Biceps Curl
6 sets, 6 reps
3
Superset
Seated Dumbbell Curl
6 sets, 8 reps
Standing Dumbbell Triceps Extension
6 sets, 8 reps
4
Superset
Palms-Up Barbell Wrist Curl Over A Bench
6 sets, 10 reps
Palms-Down Wrist Curl Over A Bench
6 sets, 10 reps
Triceps Accessory Workout 1
1
Triceps Pushdown - Rope Attachment
4 sets, 12 reps (tempo 4010)
2
Seated Triceps Press
4 sets, 15 reps (1212 tempo)
3
Reverse Grip Triceps Pushdown
4 sets, 20 reps
Biceps Accessory Workout 1
1
Machine Preacher Curls
4 sets, 12 reps (4010 tempo)
2
Seated Biceps Hammer Curl
4 sets, 15 reps (1212 tempo)
3
Concentration Curls
4 sets, 20 reps per arm
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Workout Arms