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Posted: 5/14/2001 5:44:13 PM EDT
Rifleer1 requested a workout programs so here's one of the ones I use. When I completed it, I had awesome results. I was 33% stronger and doubled my pullups. People kept commenting on how big my arms had gotten. Try it and stick with it!

First, find your max for all these exercises. You max for this program will be as much weight as possible and still get four reps. The % intensity for each week will be taken from that number. Print this out and write your numbers down as you go.


[size=2] Week 1 [/size=2]

   [u]Arm Day 1[/u]

4 Sets, 8-10 reps, at 55% (use this for each excercise)
Standing Barbell Curl
Seated Alternate Dumbbell Curl
Lying French Press
Bar Pressdowns

[size=2] Week 2 [/size=2]

    [u]Arm Day 1[/u]

(3 sets, 7-9 reps, 65%)

Standing EZ Bar Curl
Lying French Press
Seated alternate Dumbbell curl
Dumbbell Kick back
Hammer curls
Bar Pressdowns

   [u]Arm Day 2[/u]

Standing Barbell curl
Incline Dumbbell Curl
Dumbbell Preacher Curl

   [u]Arm Day 3[/u]

Lying French Press
Close Grip Bench Press
Dumbbell Kickback

[size=2] Week 3 [/size=2]

  [u]Arm Day 1[/u]
(3 sets, 5-7 reps, 75%)

Standing Cable Curl
Incline Dumbbell Curl
EZ bar Preacher Curl

  [u]Arm Day 2[/u]

Seated overhead EZ bar extension
One arm reverse grip pulldown
Bench dips (2 sets of 5-7, body weight only)


[b]SUPER SETS[/b] (definition - DO NOT STOP UNTIL YOU COMPLETE ALL EXCERCISES IN THE SUPER SET. That means NO rest between sets, or reps)

Example: Do one set of 5-7 Hammer curls, then immediately 1 set of 5-7 Parallel Bar dips. Repeat until all sets are complete.

[u]Arm Day 3[/u]

1st Superset:
Hammer Curls (3 sets of 5-7 at 75%)
Parallel Bar Dip (2 sets of 5-7, bodyweight only)

2nd Superset:
Dumbbell Preacher Curls (2 sets of 5-7, at 75%)
Bar Pressdown (2 sets of 5-7 at 75%)

Normal sets:
(2 sets of 5-7, 75%)
Seated Dumbbell Curls
Seated overhead EZ bar curls

[size=2] Week 4 [/size=2]

     [u]Arm Day 1[/u]

(2 sets of 5-7, 80%)
Incline Alternate Dumbbell Curl
Standing Barbell Curl
Seated Concentration curls

    [u]Arm Day 2[/u]

Lying French Press
Bar Pressdown

   [u]Arm day 3[/u]
Standing Barbell Curl
Standing Alternate Dumbbell Curl
Wrist Rotation (1 set of 20)

[size=2] Week 5 [/size=2]
(3 sets of 5-7 at 80%)

   [u]Arm Day 1[/u]

Dumbbell Kickback
Close Grip Benchpress
One arm reverse grip pulldown

   [u]Arm Day 2[/u]

Close Grip pull ups
Dumbbell preacher curls
Wrist rotation (1 set of 20)

  [u]Arm Day 3[/u]

Parallel Bar Dip
Seated overhead EZ bar extension
Bar Pressdowns


[size=2] Week 6 [/size=2]

(2 sets of 5-6 at 90%)

     [u]Arm Day 1[/u]

Bar pressdown
Standing barbell curl
One arm reverse grip pulldown
Standing barbell curl
Close Grip benchpress
Incline Dumbbell curl

[size=2] Week 7 [/size=2]

(1 set of 4 at 100%)

     [u]Arm Day 1[/u]

Standing Barbell Curl
Seated Alternate Dumbbell Curl
Hammer Curl


   [u] Arm Day 2[/u]

Lying French Press
Bar Pressdown
Close Grip Bench Press


*** After week 7, take a week off, re-max and repeat the program.
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