Arm Training Workout Routine
The Guns-a-blazing Program
The Guns-a-Blazing program consists of 2 Arm specific workouts, one that consists primarily of heavy mass building movements, and another that consists of high volume isolation movements to really carve up the detail in those guns and bring on the hypertrophy.
There are also two different approaches you can take to this program. If you currently perform accessory arm exercises at the end of your pushing and pulling days, then I recommend you add one of these workouts in on a separate day and alternate each week between the heavy day and the detail day.
The other option is to refrain from doing curls and extension movements on your back and chest days and utilize both of these arm workouts each week. Or, if you answered A. to the above quiz…pick one of these routines to do every day and see how long it takes before your arms fall off.
Day 1: The Heavy Day
|2. Barbell Curls||9||10, 8, 6, 4, 3, 2*, 1*, 1*, 1*|
|3a. Dumbbell Curl||3**||3|
|3b. Hammer Curls||3**||3|
|3c. Preacher Curls||3**||6 w/ quarter rep|
|4. Diamond Pushups||2||15|
|5. Overhead Dumbbell Extension||6||10, 10, 8, 6, 4, 2|
|6a. Dumbbell Skullcrushers||3***||5|
|6b. Cable Pressdowns||3***||10|
|6c. Weighted Dips||3***||10|
*Add 5 second negatives on each rep.
**After the 3rd round do an additional 4th round with a lighter weight for 10-15 reps of each exercise.
***After the 3rd round do an additional 4th round with a lighter weight for 15-20 reps of each exercise
Day 2: The Detail Day
|2a. Serrano Misdirection Curls||5||6|
|2b. Tricep Cable Pressdowns||5||21*|
|3a. Dumbbell Iso-Curls||5||10|
|3b. Tricep Iso-Kickbacks||5||10**|
|3c. Bent Over Concentration Curls||5||10|
|3d. Single Arm Overhead Tricep Extension||5||10|
|4b. Bodyweight Skullcrushers||10||20***|
|4c. Underhand Slant Rows||10||20***|
|4d. Bench Dips||10||20***|
*Perform in a 21 method, 7 reps half way down, 7 reps bottom half up, and 7 full reps
**Perform 5 each arm and then 5 with both arms at the same time.
***Lower reps by 2 each round.
workout from muscleandstrength