2 Day Arm Building Workout

Workout Description

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 A
Biceps & Triceps
Exercise Sets Reps
Close Grip Bench Press 3 10
Chin Ups (Palms towards face) 3 10
Skullcrushers – Pump sets 4 8
EZ Bar Curls – Pump sets 4 8
Machine Dip or Extension – Last set, drop set 3 10
Machine Bicep Curl – Last set, drop set 3 10
Workout B
Biceps & Triceps
Exercise Sets Reps
Cable Tricep Extension 3 10
Cable Curls 3 10
Tricep Giant Set:
Tricep Dips 1 8
Two Arm Seated Dumbbell Extension 1 8
Cable Extensions with Rope 1 8
Narrow Grip Push Ups 1 8
Bicep Giant Set:
Under Grip Lat Pull Down 1 8
Dumbbell Curls 1 8
Barbell 21s 1 8
Cable Hammer Curls with Rope 1 8
Machine Tricep Extension – 50 rep death set 1 50
Machine Curl – 50 rep death set 1 50

workout from muscleandstrength

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