TABLE 7.

13 Six Weeks to Sick Arms Workouts (continued)

WEEK 3 (continued) FRIDAY: TRICEPS, BICEPS, LEGS, CALVES (continued)
MONDAY: CHEST, TRICEPS, BICEPS (continued) Exercise Sets Reps Rest
Exercise Sets Reps Rest Leg press 3 15-20 1-2 min
Close-grip bench press 3 3-5 2-3 min Lying leg curl 3 15-20 1-2 min
(negative reps)1
Romanian deadlift 3 15-20 1-2 min
Close-grip bench press 32 4-6 2-3 min
Seated calf raise 4 20-25 1 min
Seated dumbbell overhead 3 3
4-6 2-3 min
Leg press calf raise 4 15-20 1 min
triceps extension
WEEK 4
Triceps pressdown 33 4-6 2-3 min MONDAY: CHEST, TRICEPS, BICEPS
Barbell curl (negative reps)1
3 3-5 2-3 min Exercise Sets Reps Rest
Barbell curl 3 2
4-6 2-3 min Reverse-grip incline bench 3 10-12 1-2 min
Incline dumbbell curl 33 4-6 2-3 min press
EZ-bar preacher curl 3 3
4-6 2-3 min Dumbbell bench press 3 10-12 1-2 min
TUESDAY: SHOULDERS, TRAPS, ABS Machine fly 3 10-12 1-2 min
Cable lateral raise 3 15-20 1-2 min Cable crossover from low 3 10-12 1-2 min
Smith machine behind-the- 3 15-20 1-2 min pulley
neck shoulder press Close-grip bench press 3 3-5 2-3 min
Smith machine upright row 3 15-20 1-2 min (negative reps)1
Face pull 3 15-20 1-2 min Close-grip bench press 32 10-12 2-3 min
Dumbbell shrug 4 15-20 1-2 min Seated dumbbell overhead 33 10-12 2-3 min
Bicycle crunch 3 To 1 min triceps extension
failure Triceps pressdown 33 10-12 2-3 min
Oblique crunch on angled 3 To 1 min Barbell curl (negative reps)1 3 3-5 2-3 min
back extension bench failure Barbell curl 32 10-12 2-3 min
WEDNESDAY: BACK, BICEPS, TRICEPS Incline dumbbell curl 33 10-12 2-3 min
Straight-arm pulldown 3 15-20 1-2 min EZ-bar preacher curl 33 10-12 2-3 min
Wide-grip pulldown 3 15-20 1-2 min TUESDAY: SHOULDERS, TRAPS, ABS
Bent-over barbell row 3 15-20 1-2 min Dumbbell shoulder press 3 10-12 1-2 min
Seated cable row 3 15-20 1-2 min Cable upright row 3 10-12 1-2 min
Standing cable concentra- 3 10-12 1-2 min Cable lateral raise 3 10-12 1-2 min
tion curl Dumbbell bent-over lateral 3 10-12 1-2 min
Behind-the-back cable curl 3 10-12 1-2 min raise
Machine curl 3 10-12 1-2 min One-arm Smith machine shrug 4 10-12 1-2 min
One-arm dumbbell overhead 3 10-12 1-2 min Hanging leg raise 3 To –
triceps extension failure
Triceps pressdown 3 10-12 1-2 min Tri-set with twisting crunch 3 To –
Bench dip 3 10-12 1-2 min failure
FRIDAY: TRICEPS, BICEPS, LEGS, CALVES Tri-set with reverse crunch 3 To 1 min
Lying triceps extension 4 8-10 – failure
Superset with barbell curl 4 8-10 1-2 min WEDNESDAY: BACK, BICEPS, TRICEPS
Triceps pushdown 4 8-10 – Pull-up 3 10-12 1-2 min
Superset with high cable curl 4 8-10 1-2 min One-arm dumbbell row 3 10-12 1-2 min
Leg extension 3 15-20 1-2 min Reverse-grip pulldown 3 10-12 1-2 min
Squat 3 15-20 1-2 min Straight-arm pulldown 3 10-12 1-2 min
1
To perform negatives, use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion
of the rep. You should be able to slowly lower the negative rep for 3 to 5 seconds.
2
Perform two rests on the last set by resting for 15 seconds after reaching muscle failure and continuing the set and then rest another 15
seconds after reaching muscle failure again, then continue.
Do a drop set on the last set by immediately reducing the weight by 20 to 30% and continuing the set.
3

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