How do I get big arms? Nathan Roe shares his arm day routine!

Posted by on

Nathan Roe has a pair of the biggest arms we have ever seen on a natural bodybuilder at only 18 years of age!

Pictured: Nathan Roe striking a front double bicep pose

We had to know Nathan's current arm day routine so when we asked, Nathan delivered!

Nathan splits his arm day training into biceps and triceps using a weight that allows him to complete the desired rep range and NO more- you should not feel like you can keep going once you have completed the rep range for a single set.

Take rest intervals of 60-90 seconds in between each set.

Nathan Roe's arm day routine:


  • Barbell curls 4X 10-12 - I like to use the SLW Arm Blaster as it really isolates the bicep producing a deeper burn
  • Seated alternating dumbbell curls 3X 10-12 
  • EZ-bar preacher curls4X 10-12
  • Cable curls or Heavy Hammer curls 4X 10-12


  • Lying triceps extensions 4X 10-15 superset with Pushdowns 4X 10-15 *REALLY BURN THE ARMS OUT! 
  • Seated triceps extensions 4X 10-15 
  • Close-grip bench presses 4X 10-12 OR body weight or weighted dips

Give this routine a shot and let us know how you go! Also, if you have any tips for arm day we would love to hear about them!

Don't forget to check out our range of gym wear for lifters at!

You can also like us on Facebook and Instagram to keep up to date with the latest in workout clothing, motivational videos, training tips and more!

← Older Post Newer Post →

Leave a comment


The Next Chapter - A New Revolution of Men's Activewear

The Next Chapter - A New Revolution of Men's Activewear

By Jayde Kemp

Introducing the next chapter . . . Over time, we've witnessed a plethora of copycat designs and plagiarism that have attempted to imitate and profit from...

Read more
Lift Belts - The Ultimate Guide

Lift Belts - The Ultimate Guide

By Jayde Kemp

Weight lifting belts are a common accessory used in the gym, and you've probably seen people walking around in the gym wearing one! Weight lifting...

Read more