Hey folks, it’s Dan The Price Man. Have you’ve ever dreamed of walking into a room and having people’s eyes instantly drawn to your arms?

Not because they’re weirdly skinny or awkwardly bulky, but because you get your arms jacked? Then you’re in the right place.

I’ve been through the trenches of fitness to build the sort of arms that stop people in their tracks. I’ve always pushed myself to be stronger, both mentally and physically.

Now, I’m here to share the exact routine that’s gotten me compliments from everyone.

The Heavy Truth: A Battle with 300 lbs

Picture this: it’s 2013, and I’m 13 years old, standing at 5’9”. Sounds like the makings of a lanky teen, right?

Except I was carrying a jaw-dropping 300 lbs—and let’s be real, it was basically all fat. I wasn’t some towering wall of muscle; I was a kid drowning in my own body, a soft shell of excess that made every day a struggle.

The Weight of It All

At that size, nothing felt easy. Physically, I was a mess. Walking up a flight of stairs left me winded, my chest heaving while sweat beaded down my face. My arms?

They weren’t impressive—they were cushioned, hidden under layers I couldn’t escape. I’d shuffle through school, avoiding eye contact, hoping no one would notice how much space I took up.

School was the worst—dodgeball felt like a public execution, and I’d invent excuses just to sit it out.

Even bending over to tie my shoes was a chore, my breath catching as I wrestled with the laces.

Mirrors were my enemy; I’d catch a glimpse and turn away, ashamed of the reflection staring back. I wanted to be normal, but at 300 lbs, I felt anything but.

From Twigs to Tree Trunks: My Wake-Up Call

Back in 2019, I was clocking in at 200 lbs—but don’t let that fool you. My arms were a total letdown.

Picture this: me, standing in front of the mirror, flexing as hard as I could, only to see twigs where biceps should’ve been.

Skinny, scrawny, like they belonged on a scarecrow, not a guy my size.

I’d puff out my chest, suck in my gut, anything to distract from those noodle limbs. But it was no use—they were impossible to hide.

The real kicker came when I was helping a friend move a couch. He smirked, handed me the lighter end, and said, “No offense, Dan, but those arms aren’t lifting much.”

Brutal. It wasn’t just that they looked weak—they were weak. I’d scroll Instagram, staring at dudes with arms like tree trunks, wondering how they pulled it off.

Meanwhile, I was frustrated, embarrassed, and tired of feeling stuck.

That couch moment hit me hard. Right then, I decided: no more excuses. I was done with the twig life.

I wanted arms that didn’t just fill out a shirt—they’d turn heads and lift heavy. That was the spark that started it all.

This isn’t about vanity. It’s about the confidence that comes with knowing you’ve put in the work and seeing the results.

You can just be starting out, or you’re looking to take your arm gains to the next level.

Either way, this guide will walk you through the workouts that have transformed my arms. They can do the same for yours.

Let’s dive in and get those arms jacked!

The Compliments That Changed Everything

Let me set the scene. A few days ago, I decided to donate plasma. I figured it was a good way to give back and for some extra cash.

The doctor who did my physical was this grizzled ex-Army guy, the kind who’s probably seen more biceps in his life than a pro wrestler.

He takes one look at my arms and goes, “Son, those are some serious pipes. You lifting trucks or something?”

I laughed it off, but inside, I was beaming. It wasn’t just the compliment—it was knowing that all those hours in the gym were paying off.

Then, at the gym, it’s the same story. Guys who look like they bench press refrigerators come up to me, asking, “Bro, how’d you get those arms so big?”

And it’s not just the regulars—bodybuilders, the kind who live and breathe iron, give me props too.

A group of college students even said I was built like a “brick wall,” at my last job. Which, honestly, is the kind of compliment that make you want to hit the weights even harder.

These moments aren’t just ego boosts—they’re proof that my routine works. And now, I’m sharing it with you.

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The Routine: How to Get Your Arms Jacked

Alright, enough chit-chat. Here’s the exact routine that’s turned my arms into mini mountains. It’s simple, but don’t mistake simple for easy. This workout is designed to push your limits and maximize growth. Stick with it, and you’ll see results.

The Core Exercises

• Bicep Dumbbell Curls: 5 sets of 12 reps
  • Stand with your feet shoulder-width apart, dumbbells in each hand. Curl the weights up slowly, squeezing your biceps at the top, then lower them with control. Don’t swing. Swinging WILL hurt your back.
    
• Dumbbell Press (for Triceps): 5 sets of 12 reps
  • Sit or stand, holding a dumbbell in each hand. Press the weights overhead, fully extending your arms, then lower them back to shoulder height. I do this for warming up my shoulders and chest.
    
• Tricep Extensions: 3 sets of 12 reps
  • Use a single big dumbbell for this one. Hold it with both hands, lift it overhead, then lower it behind your head by bending your elbows. Extend back up, feeling the burn in your triceps. Take it slow.

The Trick: Circuit Style for Maximum Pump

Here’s where the magic happens. Instead of doing all sets of one exercise before moving to the next, treat this as a circuit. This keeps the blood flowing to your arms and maximizes the pump. It’s brutal, but it works.

Do one set of bicep curls, then immediately switch to dumbbell presses, then tricep extensions, and repeat.

The Finisher: Preacher Curls to Failure

After you’ve completed the circuit, it’s time for the finisher:

• Preacher Curls: 2 sets to failure for each arm
  • Use a dumbbell and a preacher bench (or improvise with an incline bench). Curl the weight until you can’t lift it anymore.
    
    Be sure to hit both hammer curls and regular for max size. This isolates your biceps and ensures you’ve left nothing in the tank. Your arms will feel on fire.

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Why This Routine Works (And How to Make It Work for You)

Let’s break down why this routine is so effective:

• High Volume: The reps per exercise ensures you’re hitting your muscles with enough volume to stimulate growth. It’s not about lifting the heaviest weight possible—it’s about time under tension.
  
  
• Circuit Style: By alternating between biceps and triceps, you’re keeping your arms engaged the entire time. This increases blood flow and helps with recovery between sets.
  
  
• Failure Sets: The preacher curls to failure at the end push your muscles past their comfort zone. This where real growth happens. Your arms WANT to be challenged.

But here’s the thing: this routine isn’t set in stone. If you’re just starting out, you might need to scale back the sets or reps.

If you’re more advanced, feel free to add weight or extra exercises. The key is consistency and progressive overload—gradually increasing the weight or reps over time.

Additional Tips to Maximize Your Arm Gains

• Nutrition: You can’t outlift a bad diet. Load up on protein—chicken, eggs, and protein shakes are your best friends. Aim for at least 1 gram of protein per pound of body weight.
  
  
• Rest: Your muscles grow when you rest, not when you lift. Get at least 8 hours of sleep and take rest days seriously. Overtraining is the enemy of progress.
  
  
• Progressive Overload: Gradually increase the weight you’re lifting. If it’s not challenging, it’s not changing you. Add 5 pounds every couple of weeks, or up the reps.
  
  
• Listen to Your Body: If something hurts, stop. There’s 0 shame in taking a break to avoid injury. Pain is a signal, not a badge of honor.
  
  
• Read Starting Strength: This book can help a lot in case you don’t know what else to do. This book should help you with not only size, but strength and other areas.

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Conclusion: Your Arms, Your Legacy

Getting jacked arms isn’t rocket science, but it does take dedication. Stick to this routine, fuel your body right, and stay consistent.

Before you know it, you’ll be the one getting compliments at the gym—or maybe even from your doctor.

It’s not just about looking good (though that’s a nice bonus); it’s about building the kind of strength and confidence that carries over into every part of your life.

So, what are you waiting for? Hit the weights, follow the routine, and make those arms something to be proud of.

And if you ever need a spot or some extra motivation, you know where to find me—@DanThePriceMan.