Natural Bodybuilding 35 Minute Arms Workout

Natural Bodybuilding 35-Minute Arms Workout

This week I want to share with you a 35 minute natural bodybuilding arms workout that I absolutely love! This workout only requires a set of dumbbells and a floor mat (optional) to get the job done so it can be done at home or at the gym (at the gym you can use a bench). You will experience a massive pump from it as it is fast paced in nature so be ready to have your heart muscle working hard as well!

Once again, remember that there is not one magic natural bodybuilding routine that will give you all of the muscle growth that you desire. You need to change your workout routines every 3-4 weeks in order to keep results coming, and the more advanced you become, the more variation your training needs.

Another thing that needs to be understood is that no workout routine will burn off the fat for you (seems like every day I get more emails asking for a workout that will burn the fat). Burning off the fat only happens when the diet is correct. If the nutrition is inadequate, your fat will stay right where it is at. And if your nutrition is horrible, the fat stores may actually increase. Thus, make sure that you are following a good nutrition program such as the fat burning diet I present on this website if losing fat is what your goal is.

(Check out my fat burning diet right here: Fat Burning Diet)

Now, if you are looking to stimulate some new muscle growth in your arm muscles this 35-minute arms workout routine is guaranteed to add inches of width to your biceps and triceps!

This workout is fast paced and it involves the use of giant sets. A giant set is four or more exercises performed one after the other with no rest in between. You only rest the prescribed amount of time after the last exercise.

It is important to understand that this routine is for the more advanced bodybuilders that visit this website who have at least a solid year and a half of training under their belt. If you are a beginner, you are better served by the routines presented on my Getting Started in Bodybuilding article.

Without further ado, here is my specialization natural bodybuilding workout for the arms for those of you who want to take the arm growth to the next level.

35 Minute Natural Bodybuilding Specialization Workout Routine for Arms

(Giant Set)
One Arm Overhead Dumbbell Triceps Extensions 4 sets of 8-15 reps (no rest)
Dumbbell Curls 4 sets of 8-15 reps (no rest)
Lying Dumbbell Triceps Extensions 4 sets of 8-15 reps (no rest)
Dumbbell Hammer Curls 4 sets of 8-15 reps (no rest)
Close Grip Dumbbell Bench Press 4 sets of 8-15 reps (no rest)
Concentration Curls 4 sets of 8-15 reps (Rest 90 seconds and start over)

Workout Split To Use

Due to the short nature of this workout, you can use it on a three day split like:

Day 1: Chest/Arms
Day 2: Legs
Day 3: Back/Shoulders
Day 4: Rest
Day 5: Start at Day 1


Day 1: Chest/Back
Day 2: Legs
Day 3: Shoulders/Arms
Day 4: Rest
Day 5: Start at Day 1

Alternatively, you can also plug it in on a one body part per day training split. A one body part training split is designed in such a way that only one muscle group is targeted in each bodybuilding workout. This is a great way to train for very advanced bodybuilders who are significantly strong and can generate such a high level of intensity in each workout that training less frequently will allow for better results and recovery.

There are two advantages to this workout split:

1.It allows the advanced bodybuilder to just concentrate on the body part at hand and work it from all possible angles. At at advanced level, the goal is to not only build new muscle mass but also to correct any imbalances and achieve perfect symmetry (or harmony between body parts).

2.It allows the muscle to better recover from the high volume and intensity required from this advanced level of training.

Below you will find a good examples of how I would set up my one muscle group per day training split in order to prioritize my chest.

Monday: Chest/Calves
Tuesday: Hamstrings/Abs
Wednesday: Arms
Thursday: Shoulders/Calves
Friday: Quadriceps/Abs
Saturday: Back/Abs
Sunday: Rest


Try this workout out for four weeks before changing to another one and feel free to alter the order of the exercises every week in order to keep things different for your body.

By the way, after doing this workout I recommend that you do a lower volume workout such as the 5 sets of 5 reps workout for 4 weeks.

If you find the information of this website useful, please feel free to check out any of my best selling natural bodybuilding and fitness publications here.

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  1. i liked very good set you fiel de burn

  2. I wanted to know whether we need to do all 4 sets of one execrise and then go to next exercise or do 1 set of all exercises & repeat it for 4 times.

    please let me know


    • Hi Robert,

      The way to do it is like this:

      One Arm Overhead Dumbbell Triceps Extensions 1 sets of 8-15 reps /go to the next exercise
      Dumbbell Curls 1 sets of 8-15 reps /go to the next exercise
      Lying Dumbbell Triceps Extensions 1 sets of 8-15 reps /go to the next exercise
      Dumbbell Hammer Curls 1 sets of 8-15 reps /go to the next exercise
      Close Grip Dumbbell Bench Press 1 sets of 8-15 reps /go to the next exercise
      Concentration Curls 1 sets of 8-15 reps /Rest 90 seconds and start over


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