Six Weeks To Sick Arms Workouts
Week 1, Monday: Triceps/Biceps
2-3 minutes rest between sets
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Close-Grip Barbell Bench Press
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 3-5 seconds.
3 sets, 3-5 reps
Close-Grip Barbell Bench Press
3 sets, 6-8 reps
Seated Triceps Press
Do a drop set on the last set by immediately reducing the weight by 20-30% and
continuing the set.
3 sets, 6-8 reps
Triceps Pushdown
Do a drop set on the last set by immediately reducing the weight by 20-30% and
continuing the set.
3 sets, 6-8 reps
Barbell Curl
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 3-5 seconds.
3 sets, 3-5 reps
Barbell Curl
Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle
failure and continuing the set, then resting another 15 seconds after reaching muscle
failure again, then continuing.
3 sets, 6-8 reps
Incline Dumbbell Curl
3 sets, 6-8 reps
Preacher Curl
3 sets, 6-8 reps
Week 2, Monday: Triceps/Biceps
1 minute rest between set
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Triceps Pushdown
Lying Triceps Press
3 sets, 15-20 reps (1 minute rest)
Seated Triceps Press
3 sets, 15-20 reps (1 minute rest)
Incline Dumbbell Press
3 sets, 15-20 reps (1 minute rest)
Hammer Curls
3 sets, 15-20 reps (1 minute rest)
Week 2, Thursday: Biceps/Triceps
1 minute rest between sets
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Close-Grip EZ Bar Curl
3 sets, 20-25 reps
High Cable Curls
3 sets, 20-25 reps (1 minute rest)
Dips - Triceps Version
3 sets (to failure)
Standing Biceps Cable Curl
3 sets (1 minute rest)
Cable Rope Overhead Triceps Extension
3 sets, 20-25 reps
Triceps Pushdown
3 sets, 20-25 reps
Week 3, Monday: Triceps/Biceps
2-3 minutes rest between sets
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Close-Grip Barbell Bench Press
3 sets, 3-5 reps
3 sets, 4-6 reps
Seated Triceps Press
3 sets, 4-6 reps
Triceps Pushdown
3 sets, 4-6 reps
Barbell Curl
3 sets, 3-5 reps
3 sets, 4-6 reps
Incline Dumbbell Curl
3 sets, 4-6 reps
Preacher Curl
3 sets, 4-6 reps
Week 3, Wednesday: Biceps/Triceps
1-2 minutes rest between sets
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Concentration Curls
3 sets, 10-12 reps
Standing Biceps Cable Curl
3 sets, 20-25 reps
Machine Preacher Curls
3 sets, 10-12 reps
Standing One-Arm Dumbbell Triceps Extension
3 sets, 10-12 reps
Triceps Pushdown
3 sets, 10-12 reps
Bench Dips
3 sets, 10-12 reps
Week 3, Friday: Triceps/Biceps
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Lying Triceps Press
Superset
4 sets, 8-10 reps
Barbell Curl
4 sets, 8-10 reps
Triceps Pushdown
Superset
4 sets, 8-10 reps
High Cable Curls
4 sets, 8-10 reps
Week 4, Monday: Triceps/Biceps
2-3 minutes rest between sets
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Close-Grip Barbell Bench Press
3 sets, 3-5 reps
3 sets, 10-12 reps
Seated Triceps Press
3 sets, 10-12 reps
Triceps Pushdown
3 sets, 8-10 reps
Barbell Curl
3 sets, 3-5 reps
3 sets, 10-12 reps
Incline Dumbbell Curl
3 sets, 10-12 reps
Preacher Curl
3 sets, 10-12 reps
Week 4, Wednesday: Biceps/Triceps
1 minute rest between sets
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Standing Biceps Cable Curl
3 sets, 15-20 reps
High Cable Curls
3 sets, 15-20 reps
Cable Hammer Curls - Rope Attachment
3 sets, 15-20 reps
Triceps Pushdown
3 sets, 15-20 reps
Cable Rope Overhead Triceps Extension
3 sets, 15-20 reps
Reverse Grip Triceps Pushdown
3 sets, 15-20 reps
Week 4, Friday: Triceps/Biceps
1-2 minute rest between set
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Lying Triceps Press
Superset
3 sets, 25-30 reps
Close-Grip Barbell Bench Press
3 sets, 25-30 reps
Triceps Pushdown
Superset
3 sets, 25-30 reps
Cable Rope Overhead Triceps Extension
3 sets, 25-30 reps
Incline Dumbbell Curl
Superset
3 sets, 25-30 reps
Dumbbell Alternate Bicep Curl
3 sets, 25-30 reps
Cable Hammer Curls - Rope Attachment
Superset
3 sets, 25-30 reps
Standing Biceps Cable Curl
3 sets, 25-30 reps
Lying Triceps Press
superset
4 sets, 8-10 reps
10
Barbell Curl
4 sets, 8-10 reps
11
Triceps Pushdown
Superset
4 sets, 8-10 reps
12
High Cable Curls
4 sets, 8-10 reps
Week 5, Monday: Triceps/Biceps
2-3 minutes rest between sets
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1
Close-Grip Barbell Bench Press
3 sets, 3-5 reps
3 sets, 8-10 reps
Seated Triceps Press
3 sets, 8-10 reps
Triceps Pushdown
3 sets, 8-10 reps
Barbell Curl
3 sets, 3-5 reps
3 sets, 8-10 reps
Incline Dumbbell Curl
3 sets, 8-10 reps
Preacher Curl
3 sets, 8-10 reps
Week 5, Wednesday: Biceps/Triceps
1 minute rest between sets
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Preacher Curl
3 sets, 20-25 reps
Incline Dumbbell Curl
3 sets, 20-25 reps
Hammer Curls
3 sets, 20-25 reps
Triceps Pushdown
3 sets, 20-25 reps
Cable Lying Triceps Extension
3 sets, 20-25 reps
Standing Dumbbell Triceps Extension
3 sets, 20-25 reps
Week 5, Friday: Triceps/Biceps
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Close-Grip Barbell Bench Press
Giant set
3 sets, 12-15 reps
Lying Triceps Press
3 sets, 12-15 reps
Standing Dumbbell Triceps Extension
3 sets, 12-15 reps
Bench Dips
3 sets, 12-15 reps
Barbell Curls Lying Against An Incline
3 sets, 12-15 reps
Incline Dumbbell Curl
3 sets, 12-15 reps
EZ-Bar Curl
3 sets, 12-15 reps
Hammer Curls
3 sets, 12-15 reps
Week 6, Friday: Triceps/Bic
1-2 minutes rest between sets
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1
Close-Grip Barbell Bench Press
3 sets, 8-10 reps
Standing Dumbbell Triceps Extension
3 sets, 8-10 reps
Triceps Pushdown
3 sets, 8-10 reps
Barbell Curl
3 sets, 8-10 reps
Incline Dumbbell Curl
3 sets, 8-10 reps
Hammer Curls
3 sets, 8-10 reps
