Unleash your potential with the "Big Ass Arms" program, an intense 8-week journey designed to sculpt and define your upper body. Committing to six days a week, you'll engage in a variety of targeted exercises, including cable lateral raises, machine chest presses, and bodyweight pull-ups, all aimed at maximizing muscle growth and strength. Each session is crafted to challenge your limits while ensuring balanced development across your arms, chest, and back. Get ready to transform your physique and build the arms you've always wanted!

Unleash the power of your upper body with the "Big Ass Arms" program, a focused 8-week journey designed to sculpt and strengthen your arms, chest, and back. With 48 workouts packed into just two months, you'll engage in a variety of exercises, including cable lateral raises and weighted dips, all tailored to maximize hypertrophy and muscle definition. This intermediate-level program requires access to a full gym and will challenge your limits while keeping you motivated to achieve those impressive gains. Get ready to transform your physique and flex some serious muscle!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Lateral Raise (Cable)

Chest Supported Row (Machine)

Chest Press (Machine)

Pull-Up (Bodyweight)

Incline Chest Press (Machine)

Wide Grip Lat Pulldown

Hammer Curl

Upper a

Decline Crunch (Weighted)

Hip Abductor (Machine)

Standing Calf Raise

Lying Leg Curl

Leg Press

Back Extension (Weighted)

Neck Curl

Neck Extension

Kelso Shrug

Full body a

Face Pull

Overhead Press (Machine)

V-Handle Tricep Pushdown (Cable)

Incline Curl (Dumbbell)

Overhead Pushdown

Lateral Raise (Dumbbell)

Rear Delt Row

Wrist Curls

Reverse Wrist Curl (Barbell)

Arms a

Pull-Up (Weighted)

Incline Bench Press (Smith Machine)

Dip (Weighted)

Seated Row (Cable)

Chest Fly (Machine)

Pullover (Machine)

Upper b

Seated Cable Crunch

Hip Adductor (Machine)

Hip Thrust (Machine)

Shrug (Dumbbell)

Full body b

Lateral Raise (Machine)

Tricep Rope Push Down (Cable)

Preacher Curl (Dumbbell)

Skull Crusher (Barbell)

Single Arm Rear Delt Cable Fly

Cable Crossover

Reverse Bicep Curl (EZ Bar)

Reverse Pec Deck

Arms b

Wide Grip Pull-Up

Lat Pulldown (Close Grip)

Chin-Up (Weighted)

High Row

Leg Extension

Skull Crusher (Dumbbell)

Upright Row (Cable)

Bayesian Curl

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