Summer will be here before we know it bros. A chance to be drunk 80% of the time, to grill out daily, jam reggae, and show off your guns. If you’ve got guns to show off. Don’t have any guns to show off? Always wondering how to get bigger arms? Then this program might be for you.
Any self-respecting bro out there knows having a good set of pythons is a source of pride. It’s our own way to peacock around the pool party this summer. Instead of throwing out some huge ass colorful feathers, we just flex and make our pythons hiss. This program is exactly what you need to get those pythons to hiss a little louder.
All of your other body parts are going on maintenance for the next 4 weeks. You can do whatever you want for them, but this program is all about arms, baby. It’ll be 4 weeks long, focusing on different styles of training – in each training session. Strength, endurance, and straight growth. Whether you want to believe it or not, huge arms are as much of a product of ridiculous strength as they are doing curls until you can’t straighten your arms anymore.
The program has a ton of volume to it. Meaning you’ll be doing more sets, reps, and total weight than your arms have likely ever experienced in the past. There’s also a time under tension component, which basically means your arms spend more time lifting weight, allowing for more damage. Exactly what we want to bring up a lagging body part. So here is our guide on how to get bigger arms.
The program:
DAY 1:
A1 – Barbell row (palms facing you)
A2- Close grip bench
5×8 – The last set is a drop set. Strip the weights by 50% and go to failure
B1 – Tricep extensions (using the rope)
B2 – Cable curls (using the rope, just drop it down right after tricep extensions – be sure to turn your pinkies up and out at the top to squeeze the bicep even more)
B3- Dumbbell lateral raise
4×12 – Drop set after the last set again here.
C1 – Skull crushers
C2 – Dumbbell hammer curls
C3 – Reverse flyes
4×10 – no drop set
D1 – Close grip push ups
D2 – Chin ups (palms are facing you – a little momentum to help you is ok here. We want volume above all else)
3xfailure on each set.
DAY 2:
A1 – Barbell bench press
A2 – Weighted chin up (If your gym doesn’t have a belt to attach weights to, use really heavy lat pull downs)
6×6
B1 – Overhead tricep extensions (use a cable and rope attachment)
B2 – Seated dumbbell incline curls (the range of motion should be ridiculous here)
B3 – Shrugs
5×12
C1 – Upright row
C2 – Overhead barbell press
C3 – Dumbbell tricep kickbacks
C4 – Overhand grip curls
4×10
DAY 3:
A1 – Skullcrushers
A2 – Barbell curls
4 sets of 28 method
B1- Weighted dips
B2 – Barbell row (palms facing you)
B3 – Dumbbell lateral raise
8×8
C1 – Tricep extensions (rope attachment)
C2 – Cable curls (pinkies turned up and out)
4×10 (last set is burnout. Lower the weight 10lbs at a time, go to failure, and keep lowering until there isn’t any more weight left)
DAY 4:
A1 – Close grip bench press
A2 – Weighted chin up
8×8
B1 – Overhead barbell press
B2 – Dumbbell row
5×5
C1 – Skullcrushers
C2 – Dumbbell curl
C3 – Dumbbell lateral raise
4×12
D1 – Tricep extensions (straight bar attachment on cable station)
D2 – Barbell curls
4 sets of 28 method
A quick note on 28 method: The 28 method is something that Cory Gregory, President of Muscle Pharm popularized. It goes like this: 7 full reps, 7 extremely slow reps (5 count both ways on the lift), 7 halfway up reps, and 7 halfway down reps. This is brutal, so choose your weight wisely. It’s not uncommon to use 50% the weight you normally would.
Before you start bitching about overtraining, or where is leg day, or any other bullshit that tends to spew forth from your fingers keep this in mind: this is a 4 week program. You can make it work for 4 weeks. The entire focus is working your arms. The whole point of the program is work your arms through heavy compound movements, isolation movements, a ton of volume, and time under tension. If you want to add in legs and abs, you’ve got a whole 3 other days to fit that in. Have at it.