wikiHow Arm Exercise Plan for Veiny Arms Before starting any exercise plan, it's important to consult with a qualified healthcare professional to ensure that you're healthy enough to engage in physical activity. That being said, here is a weekly exercise plan that may help you develop veiny arms: Day 1: Arms and Shoulders Warm up with 10 minutes of light cardio (e.g. walking, jogging, cycling). Bicep curls (3 sets of 12 reps) Hammer curls (3 sets of 12 reps) Tricep dips (3 sets of 12 reps) Tricep pushdowns (3 sets of 12 reps) Shoulder press (3 sets of 12 reps) Lateral raises (3 sets of 12 reps) Day 2: Rest Day Day 3: Chest and Back Warm up with 10 minutes of light cardio (e.g. walking, jogging, cycling). Push-ups (3 sets of 12 reps) Chest press (3 sets of 12 reps) Lat pulldowns (3 sets of 12 reps) Seated rows (3 sets of 12 reps) Dumbbell flyes (3 sets of 12 reps) Reverse flyes (3 sets of 12 reps) Day 4: Rest Day Day 5: Arms and Shoulders Warm up with 10 minutes of light cardio (e.g. walking, jogging, cycling). Preacher curls (3 sets of 12 reps) Concentration curls (3 sets of 12 reps) Tricep extensions (3 sets of 12 reps) Cable curls (3 sets of 12 reps) Military press (3 sets of 12 reps) Upright rows (3 sets of 12 reps) Day 6: Rest Day Day 7: Full Body Workout Warm up with 10 minutes of light cardio (e.g. walking, jogging, cycling). Squats (3 sets of 12 reps) Lunges (3 sets of 12 reps) Bench press (3 sets of 12 reps) Deadlifts (3 sets of 12 reps) Pull-ups (3 sets of 12 reps) Plank (3 sets, holding for 30 seconds each) Remember to cool down with some light stretching after each workout and to stay hydrated throughout the day. This exercise plan should be combined with a healthy diet that is rich in protein to support muscle growth. Again, it's important to consult with a healthcare professional before starting any new exercise plan. Page