A definitive arm growth routine.

Hello from the BurnFit Team! 🙋‍♀️

As summer approaches, many of us naturally start to pay more attention to our arm muscles due to the increase in sleeveless outfits. However, the catch is that if you begin arm exercises only when summer is almost here, you might only see significant growth by fall!

If you’ve never truly dedicated time to arm exercises, or if you’re wondering which exercises to focus on, today we’re introducing an arm workout routine that promises visible results!

Key Points for Arm Workouts:

  1. Utilize Drop Sets: The arm doesn’t consist of large muscle groups. Using excessively heavy weights can lead to injuries. Instead, employing drop sets is vital as it stimulates even the deeper muscles.
  2. Triceps are Crucial: Contrary to what many think, the triceps occupy a larger portion of the arm than the biceps. The secret to toned arms lies in the triceps! 🧐

Effective Arm Workout Routine

Exercise nameSetsReps
Barbell Curl5 sets8 reps (with an additional 20 reps for the final set)
Incline Dumbbell Curl5 sets8 reps (with an additional 20 reps for the final set)
Close Grip Bench Press5 sets8 reps (with an additional 20 reps for the final set)
Skull Crushers5 sets8 reps (with an additional 20 reps for the final set)
Wrist Roller5 sets8 reps (with an additional 20 reps for the final set)

Barbell Curl: 5 sets of 8 reps, with the final set being 20 reps.

This exercise, in which you lift the barbell with arms parallel, stimulates the entire biceps.

Incline Dumbbell Curl: 5 sets of 8 reps, with the last set being 20 reps

Done on an inclined bench, this exercise targets the upper biceps more intensively.

Close Grip Bench Press: 5 sets of 8 reps, with the final set being 20 reps

With hands positioned closer than shoulder width, this targets primarily the triceps.

Skull Crushers: 5 sets of 8 reps, with the final set being 20 reps.

Lying down and lowering the barbell towards the forehead, this powerfully stimulates the triceps.

Wrist Roller: 5 sets of 8 reps, with the last set being 20 reps.

By flexing and extending the wrist while rolling the barbell, this strengthens the entire arm and wrist muscles.


Even though arms are a smaller muscle group, their transformation can have a pronounced impact on your overall appearance. This summer, showcase your confidence with strong arm muscles!

BurnFit is alway here for you💪👏

FOrbes Health

Winner of Best Workout data tracking App (2022,2023)

The best Workout Analysis App
(2022-2023)

FOrbes Health

Winner of Best Workout data tracking App (2022,2023)

The best Workout Analysis App
(2022-2023)

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