Strong, Shaped Biceps: The Best Weights Workout for Men and Women

Julien Bertherat
18 hours ago
2 min read

It's time for the gun show!

For many of my clients, whether male or female, one of the most common goals is to strengthen and shape their arms.

It makes sense, of course. Defined arms give the body a balanced, athletic appearance and are a sign of strength, health and discipline. But achieving that look doesn’t happen overnight; it takes targeted effort, consistent training and smart programming.

So what’s the best way to train your arms with weights, and how long will it take to see results?

Let’s break it down.

What Do We Mean by “Shaping” the Arms?

When clients talk about shaping their arms, they usually mean:

Toning and defining the biceps (front of the upper arm)
Strengthening the triceps (back of the upper arm)
Developing the shoulders for structure
Improving overall upper-body firmness

This applies to both men and women. While men may want size and mass, women often prefer tone and definition, but in practice, the training approach is more similar than different. It’s your nutrition and recovery that will influence how much visible muscle you develop.

The Best Weights Workout for Arm Strength and Shape

Here’s a sample arms-focused workout I often use with clients, adjusted for both beginners and those with more training experience.

A) Warm-Up (5–10 mins)

Arm circles
Shoulder rolls
Band pull-aparts
Light dumbbell curls and extensions to activate the muscles

B) Strength & Shape Circuit

Perform 3–4 rounds with 30–60 seconds rest between sets.

Bicep Curl (Dumbbells or Barbell) – 10–12 reps
Triceps Dips (Bench or Parallel Bars) – 10–15 reps
Lateral Raises – 10 reps
Hammer Curls – 12 reps
Overhead Triceps Extensions – 10 reps
Front Raises – 10 reps
Plank Hold (for posture + arm control) – 30–60 seconds

For those more advanced, I include supersets, eccentric tempos, or drop sets to increase intensity.

Training Tips for Visible Results

✅ Train arms directly 1–2 x per week, ideally after compound lifts (push/pull/legs)

✅ Prioritise form over weight (as shaping is about control, not momentum)

✅ Use a variety of grips and angles to target all areas of the arms

✅ Track your weights and progress over time

✅ Stay consistent for at least 6–8 weeks to notice visible changes

How Long Will It Take?

Results depend on where you’re starting from and how consistent you are.

Initial strength gains may come within 2–3 weeks
Visible shape and tone usually takes 6–8 weeks
More muscular arms can take 10–12 weeks or longer, depending on your nutrition and intensity

If you train hard, eat well, and get enough rest, your body will respond.

Shaped, strong arms don’t just look good; they also improve posture, make everyday tasks easier, and support your upper body for more advanced training.

Whether your goal is a sleeveless summer look or simply to feel more confident in your own strength, arm training is an excellent investment.

If you want a tailored arm-strengthening programme, or you’re unsure where to begin, I’d be happy to help.

Also, feel free to drop me a line if you would like to improve your training.

Julien