2 Day Arm Building Workout

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.

workout from muscleandstrength