Big arms don’t come from scrolling workout hacks or swiping through “fitspo.”
They come from showing up twice a week and hitting your arms like you mean it.
This beginner-friendly 2-day plan? It’s your fast lane to thicker biceps, stronger triceps, and a grip that doesn’t quit. No fluff. Just results.
And yeah, you’ll want the right tools for the job. Enter: the Tornado, Dynamo, and Hand Grippers.
Why Two Days For Building Arms?
Because you don’t need seven. Two days a week, laser-focused, and consistent? You’ll build arms that actually show through a hoodie.
This split hits every angle without wasting your time.
2-Day Arm-Building Workout Plan for Beginners
Here’s your 2-day arm-building workout plan:
Day 1: Biceps & Forearms
1. Tornado Curls (3x12)
Grab the Tornado. That built-in resistance coil will torch your biceps in a way dumbbells never could. Squeeze at the top. Slow on the way down. Feel it bite? Good.
2. Alternating Dumbbell Curls (3x10)
Twist the pinky up. Control every rep. Forget swinging—this isn’t a dance floor.
3. Zottman Curls (3x12)
Curl up like normal, then lower slowly with a reverse grip. This one kills two birds: biceps and forearms.
4. Wrist Rolls with Dynamo (3 sets)
Hold the Dynamo, roll it up using just your wrists. This builds that Popeye forearm look and bulletproofs your grip.
5. Finger Crushes with Hand Grippers (AMRAP)
Grab your Hand Grippers, max out each hand. No stopwatch. You stop when it burns so much you drop 'em.
Day 2: Triceps & Grip
1. Triceps Dips (3x15)
Use a chair, bench, whatever you’ve got. The lower you go, the harder they hit.
2. Overhead Triceps Extension (3x12)
Use a dumbbell or plate. Keep elbows tight. Lock out hard at the top.
3. Close-Grip Pushups (3 sets to failure)
Hands just inside shoulder width. This isn’t for chest—it’s all triceps. No half-reps.
4. Tornado Hold (3x30 seconds)
Back with the Tornado. Grip tight, arms extended, hold till the shake sets in. You’ll feel every fiber from your knuckles to your delts.
5. Dynamo Pinch Grip (3x20 seconds)
Grip the Dynamo by the flat edge. Pinch and hold. Pure finger strength. Pure pain. Pure payoff.
Why Gripzilla Products for Building Arms?
Look, training arms is one thing. Training arms that matter? That takes gear that hits deeper than cables and dumbbells.
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Tornado adds resistance while you move. Every rep is working against you, which means more gains.
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Dynamo targets your wrists and fingers like nothing else.
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Hand Grippers? They’re the simplest tool in your kit… but they’ll outwork you if you let them.
Bottom Line
Two days. Ten moves. Three tools that stack power on top of size.
Whether you're a total newbie or just want to stop wasting time, this plan cuts through the noise and builds arms that get noticed.
Want to train like you mean it? Grab the Tornado, Dynamo, and Hand Grippers, and make every rep count.
