To arms i believe training them two times a week with

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