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Nate's version (Arnold's) arm routine (1)

by Nathan H.
3.0
(1 rating)

Program Description

This is to really focus on building the muscles in your arms, to develop strength, and to fill out the arms. This is more for the intermediate individual looking to step up their arm routine.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 15, 2024 04:43
  • Last Edited
    Jun 18, 2025 10:11

Summary

Unleash your inner champion with Nate's version of Arnold's iconic arm routine! Over the course of 4 weeks, you'll engage in a focused, once-a-week workout designed to sculpt and strengthen your biceps and triceps. Each session incorporates a variety of exercises, including Reverse Bicep Curls, Skull Crushers, and Concentration Curls, ensuring a comprehensive approach to arm development. Perfect for at-home training, this program will push your limits and elevate your gains—get ready to flex those muscles!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
20+ reps
RPE 10
2
Preacher Curl (EZ Bar)
4
20 reps
RPE 10
3
Concentration Curl
4
18 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
16 reps
RPE 10
5
Bicep Curl (EZ Bar)
4
21 reps
RPE 10
6
Alternating Dumbbell Curl
4
25 reps
RPE 10
7
Skull Crusher (Barbell)
4
25 reps
RPE 10
8
Tricep Rope Push Down (Cable)
4
25 reps
RPE 10
9
Concentration Curl
1
2
25 reps
15 reps
-
RPE 10
10
Wrist Curls
1
2
25 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
25 reps
RPE 10
2
Wrist Curls
1
30 reps
RPE 10
3
Hammer Curl (Cable)
1
25 reps
RPE 10
4
Skull Crusher (Barbell)
1
30 reps
RPE 10
5
Bicep Curl (Barbell)
1
25 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
30 reps
RPE 10
7
French Press
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
2
25+ reps
15+ reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
2
25 reps
15 reps
RPE 10
RPE 10
3
Concentration Curl
1
2
25 reps
15 reps
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
1
2
25 reps
15 reps
RPE 10
RPE 10
5
Concentration Curl
1
2
25 reps
15 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
1
2
25 reps
15 reps
RPE 10
RPE 10
7
Alternating Dumbbell Curl
1
2
25 reps
15 reps
RPE 10
RPE 10
8
Skull Crusher (Barbell)
1
2
25 reps
15 reps
RPE 10
RPE 10
9
Tricep Rope Push Down (Cable)
1
2
25 reps
15 reps
RPE 10
RPE 10
10
Wrist Curls
1
2
25 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
25 reps
RPE 10
2
Wrist Curls
1
30 reps
RPE 10
3
Hammer Curl (Cable)
1
25 reps
RPE 10
4
Skull Crusher (Barbell)
1
30 reps
RPE 10
5
Bicep Curl (Barbell)
1
25 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
30 reps
RPE 10
7
French Press
1
30 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bicep Curl (Barbell)
4 Sets
20+ Reps
@10
2
Preacher Curl (EZ Bar)
4 Sets
20 Reps
@10
3
Concentration Curl
4 Sets
18 Reps
@10
4
Overhead Tricep Extension (Cable)
4 Sets
16 Reps
@10
5
Bicep Curl (EZ Bar)
4 Sets
21 Reps
@10
6
Alternating Dumbbell Curl
4 Sets
25 Reps
@10
7
Skull Crusher (Barbell)
4 Sets
25 Reps
@10
8
Tricep Rope Push Down (Cable)
4 Sets
25 Reps
@10
9
Concentration Curl
1 Set
2 Sets
25 Reps
15 Reps
-
@10
10
Wrist Curls
1 Set
2 Sets
25 Reps
15 Reps
@10
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
3.00 / 5
CoreyAge 40, Man
5 months ago
8 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
15 years ago ....well last year even I believed that you have to do that many sets and reps to get 21 inch arms ...well to get 21 inch arms I took the long route just like this problem,I mean program. This amount of volume is ok if you don't even think about it long term ...cut it down to half and turn up the intensity and you will get 21s faster than me