Workout Summary
- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelBeginner
- Program Duration8 weeks
- Days Per Week2
- Time Per Workout50-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
This is an arm specialization workout for those of you who are tired of having puny guns, and want to try a more aggressive plan of attack. I suggest a training schedule something like this:
- Day 1 - Back, Traps and Forearms
- Day 2 - Chest and Arm Workout A
- Day 3 - Off
- Day 4 - Legs
- Day 5 - Shoulders and Arm Workout B
- Day 6 - Off
- Day 7 - Off
Arm Workout A
Arm workout A will target both the biceps and triceps with 3 different exercises as follows:
- Rep Work - 3 sets x 10 reps using a potent arm builder. 2 minutes of rest between sets.
- Pump Sets - 4 sets x 8 reps. 30 seconds of rest between sets.
- Machine Drop Set - 3 sets x 10 reps. On the third set perform a drop set. After you hit 10 reps, drop to the next lowest weight on the stack and knock out as many reps as possible. Continue dropping the weight by a small amount and knocking out reps until you can no longer continue.
Arm Workout B
Arm workout B will target both the biceps and triceps with 3 different exercises as follows:
- Cable Slow Negative Work - 3 sets x 10 reps using a cable set up. Take 3-4 seconds to return the weight to its starting point after each rep. This is called a slow negative. 2 minutes of rest between sets.
- Giant Sets - 4 different exercises, 8 reps per exercise.
- 50 Rep Death Set - Using a weight you can perform about 12-15 reps per set with, perform a total of 50 reps using as many sets as needed. Once you can no longer perform reps on a set, rest very briefly, and then try to knock out more reps.
Make sure to eat plenty of food when using this specialization workout, and add weight when you can.
| Workout A | ||
|---|---|---|
| Biceps & Triceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 3 | 10 |
| Chin Ups (Palms towards face) | 3 | 10 |
| Skullcrushers - Pump sets | 4 | 8 |
| EZ Bar Curls - Pump sets | 4 | 8 |
| Machine Dip or Extension - Last set, drop set | 3 | 10 |
| Machine Bicep Curl - Last set, drop set | 3 | 10 |
| Workout B | ||
|---|---|---|
| Biceps & Triceps | ||
| Exercise | Sets | Reps |
| Cable Tricep Extension | 3 | 10 |
| Cable Curls | 3 | 10 |
| Tricep Giant Set: | ||
| Tricep Dips | 1 | 8 |
| Two Arm Seated Dumbbell Extension | 1 | 8 |
| Cable Extensions with Rope | 1 | 8 |
| Narrow Grip Push Ups | 1 | 8 |
| Bicep Giant Set: | ||
| Under Grip Lat Pull Down | 1 | 8 |
| Dumbbell Curls | 1 | 8 |
| Barbell 21s | 1 | 8 |
| Cable Hammer Curls with Rope | 1 | 8 |
| Machine Tricep Extension - 50 rep death set | 1 | 50 |
| Machine Curl - 50 rep death set | 1 | 50 |
14 Comments
On day 2, bicep giant set, there are barbell 21's listed but with 8 reps... I suppose you meant only to do ONE set of 21's, right?
Is ok to train biceps and triceps the same time e.g evening?? Because l train biceps in the morning and triceps in the evening daily!?
It is okay to train them together but don't train them daily. Train them once a week and lift heavy
Thank You for a great idea of arm specialization! I have a question: are there any specifications of how to execute -- Under Grip Lat Pull Down -- for biceps, or maybe you can give some comments about it?
I have a question about the workout in general, do you alternate exercises between sets or do you do one exercise at a time. For example for workout A do you do one set of close grip bench presses then a set of chin ups or do you just do three sets of close grip bench presses and then three sets of chin ups.
in the barbell curls on the B exercise is 21's or barbell curls of 8 repetitions?
Hi what do you think if i use this workout with the power muscle burn aproach for the other muscle groups
This is an excellent programme. I have done this for 4 weeks and its time to move on again.. :) Massive pump. feels like skin is going to burst. It is best to only do one workout for two or four weeks as your body quickly adapts to certain exercises, but if you change your workout too often you dont have a chance to progressively increase weight.
I want tried this workout but how much weight do I need
I have a question about the giant sets - do you complete each exercise once, or finish them all then start again?
What kind of chest workout do you recommend on Day 2 of your example split (with Arm workout A)? How many exercises and total reps before hitting bi/tri-focused portion of the workout?
Also, I have been doing traps on my shoulder day, but you have them in your back day in this split. If I'm not doing traps on my shoulder day, should I be focusing on presses on that day before going into Arm workout B? Same question as above applies; how many exercises/total reps before launching into workout B?
This looks like a brutal, but effective plans and my arms have plateaued lately. I'm just short on time and concerned these workouts will be lengthy. Any other tips? Great piece. Thanks mayne.
Anyone know how long you would follow this program?
Great ideas and will certainly add a new and interesting challenge to my body
Bicep Giant Set how to do