I have trained ex-pro/semi-pro football players and bodybuilders, police and firefighters, those preparing for military duty, as well as athletes to increase proficiency in football, baseball, golf, track, basketball, wrestling and mud and marathon running.  Never once have I heard a guy say that he doesn’t want big arms.

“Whatcha Gonna Do, When these 24 Inch Pythons Run Wild on You?!”

The “Immortal” Hulk Hogan, bragging that his arms had a 24-inch circumference, he became the face of the one person most of us knew (at least thought) had arms that were two feet around. The bigger your arms, the more impressive your physique seems. Therefore I know you want them, so here are some exercises to help you in building bigger arms and get closer to that 24 inches.

  1. Close Grip Bench Press (4 x 10-12)
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  3. Cable Overhead Tricep Extensions (4 x 10-12)
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  5. Single Arm Kickbacks (4 x 10-12) [superset with]
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  7. Parallel Bar Dips (4 x failure)
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  9. Tricep Pushdowns w/ Rope Attachment (7 x 12-15)
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    TRICEP PUSHDOWNS – ROPE ATTACHMENT: Standing upright with the torso straight and a very small inclination forward, bring the upper arm close to your body and perpendicular to the floor. This is your starting position. Using the triceps, bring the rope down as you bring each side of the rope thi the side of your thighs. At the end of the movement, the arms are fully extended. Hold for a second, at the contracted position, bring the rope slowly up to the starting position. : #personaltraining #grouptraining #onlinetraining #diet #mealplanning #fitness #workouts #weightloss #weightgain #bodybuilding #mensphysique #classicphysique #womensphysique #womensfigure #sportsspecifictraining #arms #triceps #biceps #transformation #modeling #fitnessmodel #malemodel #model #igdaily #igfitness #fitfam #sirrahpro #FitnessIsForEveryBody #SIRRAHPROFITNESS

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  11. Barbell Curl (4 x 10-12) [superset with]
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    BARBELL CURL: Stand straight up with a close grip on the barbell, elbows in toward the torso and barbell touching the thighs. This is the starting position. Raise the barbell toward the upper chest, keeping the elbows close to the torso squeeze the biceps at the top of the movement, then return the barbell to the thighs, fully extended. (If lean backwards to lift the weight, then it's too heavy). Stand with your feet close together to engage the core. : #personaltraining #grouptraining #onlinetraining #diet #mealplanning #fitness #workouts #weightloss #weightgain #bodybuilding #mensphysique #classicphysique #womensphysique #womensfigure #sportsspecifictraining #arms #triceps #biceps #transformation #modeling #fitnessmodel #malemodel #model #igdaily #igfitness #fitfam #sirrahpro #FitnessIsForEveryBody #SIRRAHPROFITNESS

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  13. Alternating Dumbbell Curl (4 x 10-12)
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    ALTERNATING BICEP CURLS: A few things to note to get the best results from this exercise: 1. Stand with your feet together to engage the core 2. The dumbbells should rest on the top of your thigh (not the side) in a fully extended position, this will keep the bicep under tension 3. At the top of the movement, turn your wrist outward to fully contact the bicep (this helps develop the "peak") 4. If you have to lean backwards to lift the weight, it's too heavy. Lighten it up. : #personaltraining #grouptraining #onlinetraining #diet #mealplanning #fitness #workouts #weightloss #weightgain #bodybuilding #mensphysique #classicphysique #womensphysique #womensfigure #sportsspecifictraining #arms #triceps #biceps #transformation #modeling #fitnessmodel #malemodel #model #igdaily #igfitness #fitfam #sirrahpro #FitnessIsForEveryBody #SIRRAHPROFITNESS

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  15. Barbell Preacher Curl (4 x 10-12)
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    BARBELL PREACHER CURL: keep the triceps flat on the bench, only moving at the elbow. Raise the bar towards your chin WITHOUT pointing the elbows outward. Lower the bar all the way so that the bicep is fully extended. (Most people unintentionally stop short of full extension because the weight is too heavy. Lighten the weight if this happens). : #personaltraining #grouptraining #onlinetraining #diet #mealplanning #fitness #workouts #weightloss #weightgain #bodybuilding #mensphysique #classicphysique #womensphysique #womensfigure #sportsspecifictraining #arms #triceps #biceps #transformation #modeling #fitnessmodel #malemodel #model #igdaily #igfitness #fitfam #sirrahpro #FitnessIsForEveryBody #SIRRAHPROFITNESS

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  17. Cable Bicep Curl  (7 x 12-15)

 
The high repetitions in this workout are to induce hypertrophy of the biceps and triceps. In the video, take note of my positioning. Correct form always beats out heavy weight. Bigger arms demand respect and often one of the first things you’ll notice on a guy. Perform this workout at least once a week, and watch those guns grow! With dedication, you’ll be buying bigger shirts in no time. Keep an eye on my Instagram for more tips.