Personalised ARMageddon Training Split using Reverse Push/Pull method

[Ryan Fredericks]

Hi guys I’ve written out my own version of the ARMageddon training split but utilizing the reverse method that’s in the Terrance program and I just wanted to get some feedback on it. My aim is to bring up my weak arms but also be able to hit everything else twice a week to be able to bring overall size up aswell.

Its basically all the same exercises but instead of having a separate arm day, on the 2nd rotation of Push and pull I’m hitting the arms fresh at the start. This way I can still hit every bodypart twice over 6 days, then it will be followed by 2 days rest then repeat. Basically I’m wondering if this program would be doable or am I asking too much of myself in a short space of time? Is volume too much etc?

Any feedback will be appreciated. Thanks Guys

 

 

Push 1

 

Low Incline DB Press – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Cable Fly– 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

High Incline Smith Press – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

DB Lateral Raise/Machine Raise– 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Reverse Pec Dec– 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Seated Cross Cable Extension – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

 

 

Pull 1

 

 

Chest Supported T-bar Row – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Single Arm Pulldown– 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

RDL BB or DB – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

DB Bent over Rows (2 Arm) – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Single Arm Preacher Curls– 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Incline cable / DB Curls – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

 

 

 

Lower 1

 

Seated Leg Curls – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Heel Elevated Squat– 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Lying Leg Curl – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Hack Squat – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Calf Raise – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

 

 

Reverse Push 1

 

Close grip Press – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Seated Cross Cable Extension – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Low Incline DB Press – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Cable Fly– 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

High Incline Smith Press – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

DB Lateral Raise/Machine Raise– 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Reverse Pec Dec– 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Reverse Pull 1

 

Single Arm Preacher Curls– 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

DB Hammer Curls – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Chest Supported T-bar Row – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Single Arm Pulldown– 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

RDL BB or DB – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

DB Bent over Rows (2 Arm) – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

 

Lower 2

 

Seated Leg Curls – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Heel Elevated Squat– 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Lying Leg Curl – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Hack Squat – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

 

Calf Raise – 3 Sets: 6-8

Set 1-

Set 2-

Set 3-

[Joe]

[Ryan Fredericks]

Thank you so much Joe. Yeah I am defo guilty of thinking about frequency a lot haha and I worry if I’m only going to hit a body part once in a rotation and then that body part ending up weak if that makes sense but yes you’re right I should actually just focus on not half arsing it and actually prioritise my arms. I’ll follow the same routine as you and Terrence, hopefully these little twig arms will actually grow lol 🙂

[Author]

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