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Workout Routine for
Ripped Arms using a Barbell

This workout routine will allow you to develop ripped arms by targeting the various muscles located inside your forearms and upper arms. You'll only need to use a barbell in order to go through the list of exercises.

This 1-Day, 4-exercises workout program will target your biceps, triceps as well as forearm muscles.

Muscles Targeted by Workout Routine for Ripped Arms

Download the .pdf for this
Workout Routine

Biceps #1 | Biceps Curl
3
Sets
6
Reps
  • Biceps
  • Inside Forearms
Triceps #1 | Triceps Extension
3
Sets
6
Reps
  • Triceps
  • Inside Forearms
Biceps #2 | Biceps Curl - Close Grip
3
Sets
6
Reps
  • Outer Biceps
  • Inside Forearms
Forearms #1 | Wrist Extension
3
Sets
6
Reps
  • Outside Forearms

Additional Notes

The combination of 3 sets and 6 reps will allow you to develop muscle power and size in your arms. You may consider 3 sets of 10 reps if you are looking to develop muscle strength instead.

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