If you want bigger, strong arms — this challenging pyramid format workout if for you. The Total Arms Pyramid Workout contains essential exercises to build biceps, triceps, shoulder and forearm muscles. Try to get through this workout as fast as you can, resting when you need to, to get the most benefit. Believe it or not, you will only do three exercises in this workout to build bigger arms.

Trust me. It’s not about being fancy with your workouts… It really is about working your muscles to fatigue so that your body sends signals to your muscles to grow and get stronger. Couple muscle fatigue with rest, hydration and a healthy diet and you will get the muscular, toned body that you want. Nothing fancy, nothing over the top — just consistent challenging workouts. It’s that simple. You won’t be disappointed!

Total Arms Pyramid Workout


Perform 10 of each exercise. Then, 9,8,7....1, then finish your last set with 11.

Instructional Video: Pyramid Workout Instructions

One of the best exercises to work your shoulders and trapezius muscles. This one is challenging, but worth the effort in the end.

The classic upper body exercise to build bigger biceps. Keep your abs tight to build core strength!


Build the back of your arms with the Triceps Dips.

Remember earlier what I was saying about fatigue? Now I think you know exactly what I mean. Be sure to avoid heavy upper body lifting tomorrow to give your upper body a chance to rest and repair.

Nice work in completing this Total Arms Pyramid Workout Routine! Post your time below to track your time on Facebook and encourage others!

Click here to find out how to optimize your post-workout recovery!