Arms #2
I’ve been hooked onto Derek Charlebois’ ebook on hypertrophy, and in there is a sample training schedule for maximizing arm size and development. For almost nine months, I focused solely on bench press, squat, and deadlift, thinking that if I lifted heavily enough, my arms would get enough development. I was wrong, and I plateaued early due to insufficient arm strength. Since then, my arms have never been up to par, and I’m working on getting them caught up to the rest of my body.
Preacher Curl– 80 lbs, 4×8 (full extension, focus on negative)
Skull Crushers– 70 lbs, 4×8 (six second negative, two second pause at bottom of movement)
Alternating Dumbbell Curls– 45 lbs (each), 3×8
Tricep Kickbacks– 20 lbs, 3×10 (focus on contraction)
Hammer Curls (DB)– 50 lbs (each), 3×8
Overhead Dumbbell Extension– 45 lbs (single DB), 3×8 (focus on negative)
Barbell reverse curl–60 lbs, 3×10
Over the next 8 weeks or so I hope to drastically increase my arm strength and size, and once my arms are up to par, I’ll use a similar program (lower volume training twice a week) on another bodypart, either legs or chest.
