FOR BIGGER ARMS, TRY THESE

Workout 1
4 sets

EZ Bar Preacher curls: 10-12 reps

Close grip Bench press: 10-12 reps

3 sets

Dumbbell Hammer curls: 10-12 reps

Overhead Rope extensions: 12-14 reps

3 Supersets

Standing Cable curls: 15 reps

Reverse grip Push downs: 15 reps

Workout 2:-

Barbell Bicep curls: 4 sets x 8-12 reps

Incline Dumbbell curls: 3 sets x 10-12 reps

Prone Dumbbell Spider curls: 3 sets x 10-12 reps

EZ Bar Skull crushers : 4 sets x 8-12 reps

Tricep Dips: 3 sets x 10-12 reps

Seated Dumbbell Single arm Tricep extension: 3 sets x 10-12 reps

Workout 3

4 sets

Close grip Bench press: 10-12 reps

EZ Bar skull crusher: 10-12 reps

3 sets

Single arm cable push down: 12-15 reps

3 sets

Barbell Curls: 8-12 reps

Standing Hammer curls: 10-12 reps

Seated alternating Dumbbell curls: 10-12 reps

Workout 1

5 supersets

Close grip bench press
Pull-ups

5 supersets with light weights till failure

Barbell curls
Lying triceps extension

5 supersets with light weights till failure

Hammer curls
Triceps push down

5 supersets with light weights till failure

Preacher curls
Dumbbell triceps kick-backs

Workout 2

3 sets with medium to heavy weights

Close grip bench press: 4-8 reps
Lying triceps extension (10, 8, 6, 4 at increasing weights)

Cable triceps push down (10-8-6-4 at increasing weights)
Cable reverse push down (10-8-6-4 at increasing weights)

Barbell curls: 4-8 reps
Hammer curls: 4-8 reps
Preacher curls: 4-8 reps
Cable curls: 4-8 reps