No Nonsense Upper Arm Blitz Workout


dumbbell arm curls
Jan 28, 2016

DESCRIPTION

As the name implies, this workout is a no nonsense routine designed to do one thing, force your arms to grow. Using a combination of heavy, light and intensity boosting techniques, this routine will hit every muscle fibre you have in your upper arms.

The workout is divided into two workouts, a heavy day and a light, high intensity day. The heavy day is designed to use basic arm movements and heavy weight to really hit those deep muscle fibres. The light day is super intense and uses techniques that will pump so much blood into your upper arms you’ll think they’re attached to a tire pump. We want to do as much work in less time as possible.

The idea behind this workout is to hit your muscle fibers from both sides giving you a huge boost in biceps and triceps growth..

Be prepared to work!

If you want a pair of big and powerful arms in 12 weeks, this routine will do it. Add this routine to your normal workout.

Since this routine is super intense, it shouldn’t be attempted by beginners.

Here is the training sequence:

Day 1 - Monday Arm Blitz Routine (Heavy Day)
Day 2 - Tuesday
 
Day 3 - Wednesday
Day 4 - Thursday
Arm Blitz Routine (Light / Intense Day)
Day 5 - Friday
Day 6 - Saturday  
Day 7 - Sunday  

Monday – Arms (Heavy Day)

Biceps

Warm up: Light Dumbbell Curls 2 x 20 reps

1) Barbell curls

1 x 8 reps: 40% of max:

1 x 8 reps: 50% of max:

1 x 8 reps: 65% of max

1 x 8 reps: 80% of max

Note: Rest 1 and a half minute between sets

2) Seated dumbbell curls

1 x 10 reps: 50% of max:

1 x 10 reps: 60% of max

1 x 10 reps: 70% of max

1 x 10 reps: 80% of max

Note: Rest 1 and a half minute between sets

3) Preacher curls

1 x 12 reps: 60% of max

1 x 12 reps: 70% of max

1 x 12 reps: 80% of max

1 x 12 reps: 80% of max

Rest 60 seconds in between each set.

Triceps

Warm up: Light lying triceps extensions: 2 x 20 reps:

1) Close grip bench press

1 x 8 reps: 40% of max:

1 x 8 reps: 50% of max:

1 x 8 reps: 65% of max

1 x 6 reps: 85% of max

1 x 6 reps: 85% of max

Note: Rest 2 minutes in between sets

2) Seated triceps extensions

1 x 10 reps: 60% of max:

1 x 8 reps: 70% of max:

1 x 8 reps: 80% of max:

1 x 8 reps: 80% of max:

Notes: Rest 1 ½ minutes in between sets

3) Lying dumbbell extensions

1 x 12 reps: 60% of max

1 x 12 reps: 70% of max

1 x 12 reps: 80% of max

1 x 12 reps: 80% of max

Notes: Rest 1 ½ minutes in between sets

Thursday – Arms (Light Day)

Biceps

Warm up: Light dumbbell curls: 2 x 20 reps

1) Barbell curls superset with standing hammer curls

4 x 12 – 15 reps for each exercise

Rest 40 seconds in between each superset. Use 70% of you max for each exercise.

2) Dumbbell curls (simultaneous curls using both arms)

4 x 20 reps

To be performed as follows:

Perform 20 reps: Count to 20 and perform

20 reps: Count to 20 and perform

20 reps: Count to 20 and perform

20 reps: Done

3) Preacher curls

2 drop sets: To be performed as follows:

1 x 12 reps using 70% of your max: Reduce weight by 10% and immediately perform:

1 x 12 using 60% of your max : Reduce weight by 10% and immediately perform:

1 x 12 using 50% of your max: Reduce weight by 10% and immediately perform:

1 x 15 - 20 using 40% of your max.

Notes: One cycle (above) is considered one drop set. Rest 60 seconds in between each drop set. On your last set, do as many reps as possible going to failure.

Triceps:

Warm up: Light close grip bench press: 2 x 20 reps

1) Lying triceps extensions super set with standing cable press downs

4 x 12 reps

Rest 50 seconds in between each super set.

Notes: Use 60% to 70% of your max for each exercise.

2) Single arm dumbbell extensions

4 x 12 reps

This is an intense exercise for which you won’t be resting at all between sets. The idea here is to perform the exercise for each arm in a consecutive manner as follows:

Perform 12 reps with left arm: Immediately perform

12 reps with the right arm: Immediately perform

12 reps with the left arm: Immediately perform

12 reps with the right arm: Immediately perform

12 reps with the left arm: Immediately perform

12 reps with the right arm: Immediately perform

12 reps with the left arm: Done

Notes: Use 60% to 70% of your max for each arm. If you can’t perform at least 6 to 8 repetitions for each arm, lighten the dumbbells by 5 to 10 pounds

3) Close grip push up

3 x Failure

I personally love to do my close grip push ups on a preacher bench or on a dumbbell on the dumbbell rack. Do the push up nice and slow and really squeeze the triceps at the top portion of the movement. Do not perform this exercise super fast, keep the reps nice, slow and controlled. Do as many as you can and stop once you can't do anymore.

Follow the routine exactly as it is laid out. Remember to drink a lot of water before, during and after this workout since you’ll be doing a lot of sweating.

Follow this routine for at 12 weeks. I’m certain your arms will have grown in that time.

If you have any questions, please let me know at:

Buildingmuscle101@vianet.ca

Get building those arms!

Blake

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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