The Ultimate Mass Building Arm Workout

Order Exercise Sets X Reps Tempo Rest Weekly Notes

A Incline DB Zottman Curls - TOTAL REP GOAL REST-PAUSE
WEEK 1 15 (Total rep goal) 5010 20 sec
WEEK 2 17 (TRG) 5010 20 sec Aim to fail at 6-8 reps initially, then rest-pause until you
WEEK 3 20 (TRG) 5010 20 sec meet total rep goal, resting only for 20 seconds during
each rest-pause. Keep the same weight each week, but
WEEK 4 22 (TRG) 5010 20 sec
your total rep goal will increase week-to-week, building
WEEK 5 24 (TRG) 5010 20 sec
up your volume. By the end, you may be eeking out reps
WEEK 6 26 (TRG) 5010 20 sec one at a time, and that's fine. If it ever gets easy to meet
WEEK 7 28 (TRG) 5010 20 sec your rep target, increase weight for the remaining weeks.
WEEK 8 30 (TRG) 5010 20 sec
B Low Incline Pulley Triceps Extension with Rope - TOTAL REP GOAL REST PAUSE
WEEK 1 20(Total rep goal) 2011 20 sec
From shoulders-flexed WEEK 2 22 (TRG) 2011 20 sec Aim to fail at 8-10 reps initially, then rest-pause until you
position - almost like WEEK 3 25 (TRG) 2011 20 sec meet total rep goal, resting only for 20 seconds during
each rest-pause. Keep the same weight each week, but
a pullover WEEK 4 28 (TRG) 2011 20 sec
your total rep goal will increase week-to-week, building
WEEK 5 30 (TRG) 2011 20 sec
up your volume. By the end, you may be eeking out reps
WEEK 6 32 (TRG) 2011 20 sec one at a time, and that's fine. If it ever gets easy to meet
WEEK 7 35 (TRG) 2011 20 sec your rep target, increase weight for the remaining weeks.
WEEK 8 37 (TRG) 2011 20 sec
C Narrow Thick Grip EZ Preacher Curls - TOTAL REP GOAL REST-PAUSE
WEEK 1 28 (Total rep goal) 2011 20 sec
WEEK 2 32 (TRG) 2011 20 sec Aim to fail at 15-18 reps initially, then rest-pause until you
WEEK 3 35 (TRG) 2011 20 sec meet total rep goal, resting only for 20 seconds during
each rest-pause. Keep the same weight each week, but
WEEK 4 38 (TRG) 2011 20 sec
your total rep goal will increase week-to-week, building
WEEK 5 40 (TRG) 2011 20 sec
up your volume. By the end, you may be eeking out reps
WEEK 6 44 (TRG) 2011 20 sec one at a time, and that's fine. If it ever gets easy to meet
WEEK 7 48 (TRG) 2011 20 sec your rep target, increase weight for the remaining weeks.
WEEK 8 53 (TRG) 2011 20 sec
D Slight Decline Neutral Grip DB Triceps Extension - TOTAL REP GOAL REST-PAUSE
WEEK 1 28 (Total rep goal) 2011 20 sec
Prop one end of a flat WEEK 2 32 (TRG) 2011 20 sec Aim to fail at 15-18 reps initially, then rest-pause until you
bench up on a single WEEK 3 35 (TRG) 2011 20 sec meet total rep goal, resting only for 20 seconds during
each rest-pause. Keep the same weight each week, but
45-pound plate for a WEEK 4 38 (TRG) 2011 20 sec
your total rep goal will increase week-to-week, building
slight decline WEEK 5 40 (TRG) 2011 20 sec
up your volume. By the end, you may be eeking out reps
WEEK 6 44 (TRG) 2011 20 sec one at a time, and that's fine. If it ever gets easy to meet
WEEK 7 48 (TRG) 2011 20 sec your rep target, increase weight for the remaining weeks.
WEEK 8 53 (TRG) 2011 20 sec
E Twin Pulley Double Biceps Curl - TOTAL REP GOAL REST PAUSE
WEEK 1 35 (Total rep goal) 2011 20 sec
WEEK 2 38 (TRG) 2011 20 sec Aim to fail at 20-25 reps initially, then rest-pause until you
Like front double biceps WEEK 3 40 (TRG) 2011 20 sec meet total rep goal, resting only for 20 seconds during
each rest-pause. Keep the same weight each week, but
pose WEEK 4 44 (TRG) 2011 20 sec
your total rep goal will increase week-to-week, building
WEEK 5 48 (TRG) 2011 20 sec
up your volume. By the end, you may be eeking out reps
WEEK 6 53 (TRG) 2011 20 sec one at a time, and that's fine. If it ever gets easy to meet
WEEK 7 58 (TRG) 2011 20 sec your rep target, increase weight for the remaining weeks.
WEEK 8 62 (TRG) 2011 20 sec
F Long Rope, Low Pulley, Bent Over 2-Arm Triceps Kickback - TOTAL REP GOAL REST PAUSE
WEEK 1 35 (Total rep goal) 2011 20 sec
WEEK 2 38 (TRG) 2011 20 sec Aim to fail at 20-25 reps initially, then rest-pause until you
meet total rep goal, resting only for 20 seconds during
WEEK 3 40 (TRG) 2011 20 sec
each rest-pause. Keep the same weight each week, but
WEEK 4 44 (TRG) 2011 20 sec
your total rep goal will increase week-to-week, building
WEEK 5 48 (TRG) 2011 20 sec
up your volume. By the end, you may be eeking out reps
WEEK 6 53 (TRG) 2011 20 sec one at a time, and that's fine. If it ever gets easy to meet
WEEK 7 58 (TRG) 2011 20 sec your rep target, increase weight for the remaining weeks.
WEEK 8 62 (TRG) 2011 20 sec
G Steady State Cardio- Equipment of Choice - 20 minutes