Can you give me a simplified arm program?

I do not have much time to exercise, but I can do it regularly. I have tried various routines of different champions but my arms have not gained even though I was performing six different exercises for my forearms, biceps and triceps.

My arms seem to pump up well when I train but the next day they are back to normal.

You are doing too many exercises for your arms. Try just one for each section as follows; but first you should stimulate your metabolism so that arm growth comes quicker.

1. BREATHING SQUATS

Barbell squats straight back with heels elevated 1-1 ½”. Preferably, front squat, bar on chest, heels about 20 inches wide, knees a comfortable width, about 24 inches.

In the erect position, take 2 very deep breaths and hold the second breath and squat (back straight) and return to upright position and exhale.

Perform 3 sets of 15 repetitions, 2 to 3 minutes rest between sets.

2. DUMBELL CURLS

Stand in front of the dumbbell rack and pick up a pair of 20 pound dumbbells, palms facing thighs, curl left dumbbell slowly, turning palm up and bending to the left.

Watching dumbbell travel up to shoulder, hand should be outside deltoid at contracted position. At this point, turn your head to the right and start to curl right dumbbell simultaneously.

As you curl the right weight, lower the left hand back to starting position.

Counting with your left hand, complete four repeats only. Next step: put dumbbells back on rack and take 2 deep breaths and shake your arms and pick up the next heaviest set and do 4 repetitions.

Proceed until you have curled the heaviest set of dumbells you can handle (creative cheating is ok).

Next step: work down the rack to your starting sets. That’s it for biceps. Don’t do any other biceps work.

3. TRICEPS

Barbell pullover and press: Lie on your back on workout bench with head slightly off the end so you can lower the bar below head.

Take a 12” grip (overhand) and keeping elbows in, to parallel with body, lower bar down, back over head and slightly below bench level, with elbows in and up, pull barbell over face to low pec line.

At this point, swing elbows out wide and press barbell up and forward, ending at arms length over stomach (forward press).

Lower barbell back down to chest and roll elbows in, parallel to body, and push bar back over face to starting position (4 sets of 12 reps).

4. FOREARMS

Take a 12” wide grip on a barbell. Bend over forward and place your forearms on the top of your thighs.

Wrist breaks at the knee so you have full movement of barbell with your thumbs under bar, let the bar roll down to fingertips.

Slowly close hand and curl wrist back to contract position, and in this position count 2.

Please do 12 reps!

Next, compound set is the standing overhand body drag curl, with thumbs on top of bar, start with a grip, overhand grip wider than your body and reverse.

Curl barbell with the bar in contact with your body. Curl wrists back at contracted position and count 2.

Next, go back to your bent over wrist curl for your second set and then second set of reverse body drag.

That’s it!