3 Total Body Programs for Big Arms

Three Different Routines With a Focus on Maximum Arm Development Bret Contreras - 3-Day Total Body Routine

Monday
A1) Parallel squat, 3 x 5 A2) Glute ham raise, 3 x 8 B1) Close grip bench press, 3 x 5 B2) Weighted chin up, 3 x 3 C1) Rope pressdown, 2 x 10 C2) Hammer curl, 2 x 10 D) Ab wheel rollout, 2 x 10

Wednesday
A1) Conventional deadlift, 3 x 5 A2) Bulgarian split squat, 2 x 10 B1) Weighted dip, 3 x 5 B2) Chest supported row, 3 x 10 C1) Cable overhead extension, 2 x 10 C2) Easy bar curl, 2 x 10 D) Side plank, 2 x 45 seconds

Friday
A1) Parallel squat, 3 x 5 A2) Glute ham raise, 3 x 8 B1) Bench press, 3 x 5 B2) Weighted parallel grip pull up, 3 x 3 C1) Lying triceps extension, 2 x 10 C2) Preacher curl, 2 x 10 D) Pallof press, 2 x 10 Tony Gentilcore - 4 Day Lower/Upper Split Routine

Day 1 (preferably Monday)

A1) Sumo deadlifts, 3x3, 2x5

Note: The last two sets of 5 will be done with a lighter load
A2) Wall hip flexor mobilizations (x8/leg), Supine glute march (x5/leg), alternate b/w sets of deadlifts B1) Ultra high DB box step-ups, 3x8/leg B2) Half-kneeling cable lifts, 3x10/side

C1) Pull-throughs or kettlebell swings, 3x15 C2) Barbell roll-outs. 3x8 D) Stretch something, for the love of God.

Day 2 (preferably Tuesday)

A) Overhead med ball floor stomps 4x8, or clap push-ups, 4x6 B1) Chin-ups, 3x3 weighted, then 1xAMRAP

Note: First three sets will be heavy triples. Last set will be bodyweight for as many reps as you can do.
B2) Low incline alternate DB press neutral grip, 4x6/arm C1) 1-Arm standing cable row, 3x10/arm C2) Standing barbell half press, 3x8 (See video on right) D1) Face pulls w/external rotation, 2x12 D2) Close grip push-ups, 2x10 band resisted if necessary

Day 3 (preferably Thursday)

A) Box jumps, 4x5 B1) Front squats, 4x6 B2) Split stance adductor mobilizations, (x8/leg) C1) DB reverse lunge from deficit, 3x10/leg C2) Pallof press, 3x8/side D1) Barbell supine bridge, 3x8 D2) Pick ONE biceps or triceps exercise for 2x10 E) Fist Pump, 1x infinity

Day 4 (preferably Saturday)

A1) Weeks 1, 2: Two-board press, 2x3, 2x6, Weeks 3, 4: Close grip floor press, 4x8 A2) 1-arm DB farmer carry, 3x25-30 yds/side B1) Seated cable row neutral grip, 4x6 B2) Push-ups with chains, 3x8

Note: If no chains, perform Spiderman Push-ups for 3x6/leg

C1) Standing half press, 3x8 C2) Sled tug-o-war, 3x2 times through with15-20 ft rope. (See video on right).

Note: If you don't have access to a sled 1) find a new gym, and 2) substitute with DB hammer curls 2x10
D1) Side lying external rotation arm abducted 30 degrees (towel propped underneath elbow), 2x10/side D2) Scapular wall slides, 2x12 Brad Schoenfeld - 3 Day Bodypart Split Routine

Monday: Chest, Shoulders, Triceps

A) Incline DB press, 4 sets x 6-12 RM B) Decline barbell press, 3 sets x 6-12 RM C) Flat DB fly, 3 sets x 6-12 RM D) DB shoulder press, 3 sets x 6-12 RM E) Cable upright row, 3 sets x 6-12 RM F) DB Reverse fly, 3 sets x 6-12 RM G) Cable rope overhead triceps extension, 3 sets x 6-12 RM H) Triceps pressdowns, 3 sets x 6-12 RM I) Weighted triceps dips, 2 sets x 6-12 RM

Tuesday: Off Wednesday: Legs, Calves

A) Barbell front squat, 4 sets x 6-12 RM B) Reverse lunge, 4 sets x 6-12 RM C) Sissy squat, 3 sets x 6-12 R) D) Good morning, 4 sets x 6-12 RM E) Seated hamstring curl, 4 sets x 6-12 RM F) Standing calf raise, 4 sets x 6-12 RM G) Seated calf raise, 3 sets x 6-12 RM

Thursday: Off Friday: Back, Biceps, Abs

A) Lat pulldown, 4 sets x 6-12 RM B) One-arm DB row, 3 sets x 6-12 RM C) Cable straight-arm pulldown, 3 sets x 6-12 RM D) Incline DB biceps curl, 3 sets x 6-12 RM E) Barbell preacher curl, 2 sets x 6-12 RM F) Cable rope hammer curl, 2 sets x 6-12 RM G) Weighted crunch, 3 sets x 6-12 RM H) Dumbbell side bends, 3 sets x 6-12 RM I) Cable woodchop, 3 sets x 6-12 RM

Saturday/Sunday Off Old School! EXERCISE SCHEDULE NUMBER ONE. 1.) Warm-up Exercise : Do some bends, a couple of squats, flex the arms. 2.) Breathing Squats : 20 reps. Take 3 deep breaths between the last 10 reps. 3.) Bosco Breathing Exercise (Rader Chest Pull) : 20 breaths, pushing down with hands on rack. 4.) Barbell Pull to Chin : 5 reps, heavy weight.

5.) Barbell Pull to Chin : 10 reps, lighter weight. 6.) Two-Hand Press : 3 reps, use heavy bar. 7.) Two-Hand Press : 5 reps, use lighter weight for 2 sets. 8.) Two-Hand Curl : 5 reps, heavy bar. 9.) Two-Hand Curl : 10 reps, lighter weight for 2 sets. 10.) Swingbar Curl : 12 reps. Repeat for 10 reps. Then 8 reps. 11.) Barbell Triceps Kickback : 12 reps. Repeat for 10 reps. Then 8 reps. 12.) Front and Side Dumbell Deltoid Raise : Three sets.

EXERCISE SCHEDULE NUMBER TWO. 1.) Warmup. 2.) Breathing Squats. 3.) Breathing Exercise. 4.) Barbell Pull to Chin : heavy. 5.) Pull to Chin : light. 6.) Incline Bench DB Press : 12, 10 and 8 reps. 7.) French Press : 12, 10, 8. 8.) Incline DB Curl : 12, 10, 8. 9.) Cramp Curls : 12, 10, 8. 10.) Circling DB Curls : 12, 10. 8. 11.) Wrist Roller : twice each way.

EXERCISE SCHEDULE NUMBER THREE. 1.) Warmup. 2.) Breathing Squats. 3.) Breathing Exercise. 4.) Barbell Pull to Chin : heavy and light. 5.) Pullover and Press on Bench : heavy and light, 5 reps, 10 reps. 6.) DB Alternate Press : 12, 10, 8. 7.) Two-Hand Barbell Curl : heavy and light, 5 reps, 10 reps. 8.) Incline DB Curl : 12, 10, 8. 9.) Wrist Flexion : two sets palms up, two sets palms down. 10.) Cramp Curl : three sets. 11.) Barbell Triceps Kickback three sets.