Looking to spice up your arm workout? Take a page from our ambassador Jesse James as he gives us his idea of the Perfect Arm Week!
You’ve spent months trying to figure out what would be the perfect arm workout that would make those bb guns of an arm into some massive canons that you can be proud to show off. I’ve spent years through trial and error with the same question in mind trying everyone’s arm workout from Arnold Schwarzenegger to Dennis Wolf with some results, but not the exact results I wanted to see.
It wasn’t until I opened up an edition of Flex Magazine one day that I read about this was newcomer named Phil “The Gift” Heath that was tagged as the future of bodybuilding. This was the first time I saw Phil Heath as he was still in the NPC and an amateur. I admired Phil’s aesthetic look, amazing muscle symmetry, and massive arms. I wanted to have those arms so I read the entire magazine from cover to cover and in the middle was a sample workout that Phil used for his arms that I would memorize. I was still a bit green in the bodybuilding sense, I worked out regularly but just recently started to try and mimic my favorite bodybuilder’s work ethic. So around this time I started reading up on anything about Arnold Schwarzenegger, Lee Haney, Lou Ferrigno, Dennis Wolf, Troy Alves, Mark Dugdale, and other amazing IFBB bodybuilders.
The following workout is a sample of that workout that I pieced together taking Phil Heath’s arm workout blueprint with additions of my own workout that helped me expand my arms upwards of 6+ inches. My arms eventually grew so much that I had to quit working them out for a good month or two so I could give my body the chance to catch up. I looked like one of those arm wrestlers in the Skittles commercial with a massive arm, but instead of one arm I had both.
You will do arms twice a week, earlier in the week you will do high reps with medium weight (around 75% of your max weight) and the second day heavy with low reps.
Arms – Day One
Warmup: 15 quick reps with light weight on cambered bar.
Cambered Bar Curls: 3 sets of 12 reps Straight Bar Curls: 3 sets of 12 reps Hammer Dumbbell Curls: 3 sets of 12 reps Front Barbell Raises: 3 sets of 12 reps Reverse Cable Raise: 3 sets of 12 reps Suggested: Harbinger Fitness BioFlex workout gloves
Weighted Dips: 3 sets of 12 reps Suggested: HumanX Gear 10, 20, or 40lb weighted vest
Cable Tricep Extensions: 3 sets of 90 reps
This workout is very advance and you will need to start with light weight until you can finish all reps without taking an extended resting period. One set will equal 30 reps, what this means is you will start on a light weight say 30lbs. You will then do 10 reps, go up 5 lbs do another 10 reps, then go up another 5lbs and do another 10 reps. This will total 30 reps and the end of your first set, take a minute rest after each set. Now to start your next set you will start 5lbs heavier than your first starting set. If you started at 30lbs on your first set start with 35lbs for your second set, you will do the exact same reps which will be another 30. Do not forget to go up 5lbs after each 10 reps and do not rest until you are done with all 30 reps for the set. For your last set you will start 10lbs heavier than your starting weight and doing the exact 30 more reps again with going up 5lbs after each 10 reps. At this point you will have done 90 reps total and 3 sets.
Arms – Day Two
Warmup: 15 quick reps with light weight with dumbbell curls.
Double Bicep Curl Machine: 5 sets of 6-8 reps “Arnold” dumbbell concentration curls: 5 sets of 6-8 reps Incline hammer dumbbell curls: 5 sets of 6-8 reps Cable front raises: 5 sets of 6-8 reps Seated Wrist Curl (Supinated Grip): 5 sets of 6-8 reps
Machine Dips: 5 sets of 6-8 reps Close Grip Barbell Press: 5 sets of 6-8 reps Suggested: Use with Harbinger Big Grip bar grips Superset with diamond pushups to failure. Seated Tricep Press: 5 sets of 6-8reps Dumbbell Kickbacks: 5 sets of 6-8 reps
I suggest doing arms at least 48 hours apart, try a Tuesday/Friday or Wednesday/Saturday
Harbinger & HumanX Ambassador Jesse Huerta, aka Jesse James, is a NPC Men’s Physique competitor. Jesse has made a transformation where he started at 135lbs to a staggering 230lbs of muscle. Competitions now have him at around 210lbs in the off season and dieting down to a lean and chiseled 188lbs when stepping onstage. Male model for Dillards and legendary fitness photographer Jason Ellis. Contact Jesse!