Example Arm Session - Blasting through the 16 inch barrier!

My recent arm training video has spurred me on to write an example training program for you try out and boost your arm size. Attempt this whilst eating more kcal than your maintenance and train your entire body around these sessions. 

So, you could schedule your weeks training as the following or at least something similar: 

W1.

Day 1. Lower

Day 2. Upper

Day 3. Arms 

Day 4. Rest

Day 5. Lower

Day 6. Arms

Day 7. Rest

W2.

Day 1. Upper

Day 2. Lower

Day 3. Arms

Day 4. Rest

Day 5. Upper

Day 6. Arms

Day 7. Rest 

This way you can train each musclegroup at least once a week and continue to make progress, yet still prioritise your arm training.

The arm training would be split into 2 different sessions, each one focusing on slightly different parts of the arm musculature and training adaptations. 

A. 

BB cheat curls - 5x5

Tricep bar pushdowns - 5x5

Seated Incline DB - 3x12

Ez bar skull crushers - 3x12

DB Wrist curls - 3x12

B. 

Close Grip Bench - 5x5

DB hammer curls - 5x5

Rope pushdown - 3x12

DB preacher curls - 3x12

DB overhead extensions - 3x12 

Try this routine for 10 weeks, work on improving the weight used for each exercise using small increments. Mainly the 5x5 sets. Lift explosively on the positive phase of the movement, hold for half a second at peak contraction and then lower the negative phase for 2 seconds. 

Natural Aesthetics