A Simplified Arm Program For Stubborn Arms

Can you give me a simplified arm program?

I do not have much time to exercise, but I can do it regularly. I have tried various routines of different champions but my arms have not gained even though I was performing six different exercises for my forearms, biceps and triceps.

My arms seem to pump up well when I train but the next day they are back to normal.

You are doing too many exercises for your arms. Try just one for each section as follows; but first you should stimulate your metabolism so that arm growth comes quicker.


Barbell squats straight back with heels elevated 1-1 ½”. Preferably, front squat, bar on chest, heels about 20 inches wide, knees a comfortable width, about 24 inches.

In the erect position, take 2 very deep breaths and hold the second breath and squat (back straight) and return to upright position and exhale.

Perform 3 sets of 15 repetitions, 2 to 3 minutes rest between sets.


Stand in front of the dumbbell rack and pick up a pair of 20 pound dumbbells, palms facing thighs, curl left dumbbell slowly, turning palm up and bending to the left.

Watching dumbbell travel up to shoulder, hand should be outside deltoid at contracted position. At this point, turn your head to the right and start to curl right dumbbell simultaneously.

As you curl the right weight, lower the left hand back to starting position.

Counting with your left hand, complete four repeats only. Next step: put dumbbells back on rack and take 2 deep breaths and shake your arms and pick up the next heaviest set and do 4 repetitions.

Proceed until you have curled the heaviest set of dumbells you can handle (creative cheating is ok).

Next step: work down the rack to your starting sets. That’s it for biceps. Don’t do any other biceps work.


Barbell pullover and press: Lie on your back on workout bench with head slightly off the end so you can lower the bar below head.

Take a 12” grip (overhand) and keeping elbows in, to parallel with body, lower bar down, back over head and slightly below bench level, with elbows in and up, pull barbell over face to low pec line.

At this point, swing elbows out wide and press barbell up and forward, ending at arms length over stomach (forward press).

Lower barbell back down to chest and roll elbows in, parallel to body, and push bar back over face to starting position (4 sets of 12 reps).


Take a 12” wide grip on a barbell. Bend over forward and place your forearms on the top of your thighs.

Wrist breaks at the knee so you have full movement of barbell with your thumbs under bar, let the bar roll down to fingertips.

Slowly close hand and curl wrist back to contract position, and in this position count 2.

Please do 12 reps!

Next, compound set is the standing overhand body drag curl, with thumbs on top of bar, start with a grip, overhand grip wider than your body and reverse.

Curl barbell with the bar in contact with your body. Curl wrists back at contracted position and count 2.

Next, go back to your bent over wrist curl for your second set and then second set of reverse body drag.

That’s it!

  1. one exercise for biceps and tricps works good, so listen to VG he knows what he`s talking about this is a supersite if you want progress in your training, a lot of the training tips has worked for me 🙂

  2. “Barbell pullover and press: Lie on your back on workout bench with head slightly off the end so you can lower the bar below head.”
    One of the most forgotten and underrated exercises. The pullover part works one part of the triceps. (Try them by themselves and see the pump –use 2 sets of 12-15 reps with moderate heavy weight).
    If you combine this with a close grip bench after the pullovers the p[ump is unreal. The amount of weight you can use may shock you initially as it will be rather “low” . Maybe that is which people hung up on poundages scorn it.

    Google in John McWilliams a lifter/bodybuilder from the 1940s-1950s at his peak and look at those arms. He was a real enthusiast for the bent arm pullover and press. He was one of the first people to bench press 500 and had a true 21 inch plus arm back in the pre-steroid days. Google his name in and loot at those arms and it shows pictures of him benching near or at 500.

    I use it on a basic exercise Z or Z-curl bar. I always warm up at my age 64 as this exercises really stretches the upper body and thorax so no muscle pulls needed. I use a grip of about 5 inches. Tony Pearson a former Mr. America in the late 1970s used this exercise often.

    I perform 12-20 reps of bent arm pullovers- maximum weight (after a proper warm-up) by themselves. At the end of those reps I then do many bench presses as I can after that. The pump is unreal.

    The outer areas of the pectoral are worked on me as they are often sore after one of these workouts in addition to the lats getting a good stretch and workout.

    Finally, the bent arm pullover has helped many people overcome shoulder pain and problems from injuries if used strictly and in good form.

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