Your Free Arms Workout
This is an intermediate to advanced program with an arm focus. If you want arms like Phil Heath…well, get his parents and his genetics, cause that’s likely what it will take… But, if you want YOUR arms to be as big as they can be – this program is for you! This program is also one of my favorite styles of programs, as I would consider it a push, pull, lower hybrid. Keeping the focus on big “meat and potatoes”, “logbooked” movements…while progressing to some brutally dense bodybuilding style volume towards the end of the program. If your ready to start busting sleeve (and not just because you keep buying schmedium shirts), this is your program.
A1
Close-grip Swiss bar press (with chains)*
Sets 2Reps 5-8Rest 2-3 minutes
*A1 and A2 are superset
A2
Single-Arm DB preacher curls*
Sets 2Reps 6-8Rest 2-3 minutes
*A1 and A2 are superset
B1
Cross cable triceps extensions**
Sets 3Reps 8-10Rest 2-3 minutes
***Double Drop set on this last set. (First set will be in the prescribed 12-15 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
B2
dumbbell hammer curls**
Sets 3Reps 6-8Rest 2-3 minutes
***Double Drop set on this last set. (First set will be in the prescribed 10-12 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
Pump Work The Arm Abomination Giant Set
Complete as giant set
A1
floor swiss bar extension
Sets 3Reps 10-15Rest 45 seconds
A2
floor swiss bar throat extension
Sets 3Reps 10-15Rest 45 seconds
A3
rope overhead extension
Sets 3Reps 10-15Rest 45 seconds
A4
high supinating cable curls
Sets 3Reps 10-15Rest 45 seconds
A5
incline pronating curls
Sets 3Reps 10-15Rest 45 seconds
A6
iso stretch
Sets 3Reps 30 secondsRest 45 seconds