to arms, I believe training them two times a week with high intensity is what yields the best and also the fastest results. Typically I train arms earlier in the week with what I will be referring to as an “A” workout. These “A” workouts are normally focused more on heavy training with a slight focus on strength. Then, later in the week I will hit a “B” workout which is more “pump” focused. Both are great ways to “shock” the arms and to achieve progressive overload and grow those ‘stubborn’ arms into nice, full, chiseled arms. Your job is to pick 1 “A” workout and one “B” workout and hit them both in the week as stated above. You ideally would hit “A” early on in the week and then proceed to hit “B” later on that same week. You will do this for 4 straight weeks. This is how you will approach the first four weeks of the program. For the last 4 weeks, you will have a two day split incorporated into your routine where you have a full on triceps focused session and also a full on biceps focused session within the week. **MAJOR KEY: Focus on mind/muscle connection.… leave your ego at the door and lift the weights don’t just move them** Green represents the biceps short head Yellow represents the triceps’ lateral head Red represents the long head Red represents the long head Green represents the medial head
PART 1: A/B workouts (1st 4 weeks) A WORKOUT “A1” Close grip incline bench press: 5x5 Barbell curls: 4x8 Seated DB tricep extension: 4x10 Hammer curls: 4x10 Superset: V Bar cable tricep extensions: 3x15 Preacher curl machine: 3x15 OR WORKOUT “A2” Weighted dips: 5x10 Incline seated db curls: 4x8 Skullcrushers: 3x10 Standing alternating bicep curls: 4x10(each arm) Superset: Tricep rope extension: 3x20 Reverse grip EZ bar curl: 3x20 B WORKOUT “B1” Superset: Seated Incline alternating DB curls Dropset: half the weight perform standing BB curls: 3x10 Rope attachment cable extension: 3x25 (squeeze hard at the bottom flex triceps) Superset: Preacher curls: 4x15 V bar attachment extension: 4x15 Superset: Rope cable attachment bicep curl: 4x20 Close grip pushups or dips: 4x20 Finisher: 2 sets of 21’s on ez bar and 2x12 on tricep machine of choice
OR WORKOUT “B2” Superset: Standing alternating DB curls: 4x10 (10 each arm) Tricep machine dip: 4x15 Superset: Hammer bicep curls: 4x15 French press: 4x15 Superset: Bicep machine of choice: 5x12 Single arm DB overhead tricep extension: 3x10 (10 each arm) Finisher: 2 sets of 21’s on ez bar and close grip pushups to failure PART 2: Straight muscle group days. (2nd 4 weeks) *I typically do biceps after back day and triceps after chest day* BICEP WORKOUT: 4x8-12: Seated incline db curl 4x8-12: Standing Concentration curl 4x8-12: Zottman curl 3x20: Cable curl - TRICEP WORKOUT: 4x8-12: Close grip bench press 4x8-12: dip machine 4x8-12: french press 3x20: Rope attachment cable tricep extension I know it’s very high volume but the goal here is aesthetics/hypertrophy not strength and I found that this approach to training is best for building muscle. Since these workouts are very
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- Spring '10
- Biceps brachii muscle, Weight training exercises, Biceps curl, French press