Tuesday, July 26, 2011

Six Weeks To Sick Arms

Training Splits

To properly hit your arms during these 6 weeks, you'll need to alternate your training split. Each week you will follow a four-day training split.

However, based on the week and number of times you are training arms, you will be training on four different days of the week and pairing up different muscle groups each week.

Use the following training splits for each week of the Six Weeks to Sick Arms program.

Week 1:

Use this training split during week one:

  • Monday: Triceps/Biceps
  • Tuesday: Legs/Calves
  • Wednesday: Off
  • Thursday: Back/Abs
  • Friday: Chest/Shoulders/Traps
  • Saturday: Off
  • Sunday: Off
Week 2:

Use this training split during week two:

  • Monday: Triceps/Biceps
  • Tuesday: Back/Legs/Calves
  • Wednesday: Off
  • Thursday: Biceps/Tricep
  • Friday: Chest/Shoulders/Traps/Abs
  • Saturday: Off
  • Sunday: Off
Weeks 3-5:

Use this split during weeks three, four and five:

  • Monday: Triceps/Biceps
  • Tuesday: Chest/Shoulders/Traps/Abs
  • Wednesday: Back/Biceps/Triceps
  • Thursday: Off
  • Friday: Biceps/Triceps
  • Saturday: Back/Legs/Calves
  • Sunday: Off
Week 6:

Use this training split during week six:

  • Monday: Chest, Abs
  • Tuesday: Back, Calves
  • Wednesday: Off
  • Thursday: Shoulders/Traps/Legs
  • Friday: Triceps/Biceps
Six Weeks To Sick Arms Workouts

Week 1:

Monday: Triceps/Biceps
TRICEPS
Close-Grip Barbell Bench Press Close-Grip Barbell Bench PressClose-Grip Barbell Bench Press
3 sets of 3-5 reps*
2-3 min rest
Close-Grip Barbell Bench Press Close-Grip Barbell Bench PressClose-Grip Barbell Bench Press
3 sets of 6-8 reps#
2-3 min rest
Seated Triceps Press Seated Triceps PressSeated Triceps Press
3 sets of 6-8 reps^
2-3 min rest
Triceps Pushdown Triceps PushdownTriceps Pushdown
3 sets of 6-8 reps^
2-3 min rest
BICEPS
Barbell Curl Barbell CurlBarbell Curl
3 sets of 3-5 reps*
2-3 min rest
Barbell Curl Barbell CurlBarbell Curl
3 sets of 6-8 reps#
2-3 min rest
Incline Dumbbell Curl Incline Dumbbell CurlIncline Dumbbell Curl
3 sets of 6-8 reps^
2-3 min rest
Preacher Curl Preacher CurlPreacher Curl
3 sets of 6-8 reps^
2-3 min rest

Get A Printable Log Of The Week 1 Triceps/Biceps Workout.
print Printable PagePDF PDF Document

*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.

#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.

^Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.

Week 2:

Monday: Triceps/Biceps
TRICEPS
Triceps Pushdown Triceps PushdownTriceps Pushdown
3 sets of 15-20 reps
1 min rest
Lying Triceps Press Lying Triceps PressLying Triceps Press
3 sets of 15-20 reps
1 min rest
Seated Triceps Press Seated Triceps PressSeated Triceps Press
3 sets of 15-20 reps
1 min rest
BICEPS
Incline Dumbbell Curl Incline Dumbbell CurlIncline Dumbbell Curl
3 sets of 15-20 reps
1 min rest
Two-Arm Dumbbell Preacher Curl Two-Arm Dumbbell Preacher CurlTwo-Arm Dumbbell Preacher Curl
3 sets of 15-20 reps
1 min rest
Hammer Curls Hammer CurlsHammer Curls
3 sets of 15-20 reps
1 min rest

Get A Printable Log Of The Week 2 Monday Triceps/Biceps Workout.
print Printable PagePDF PDF Document

Thursday: Biceps/Triceps
BICEPS
Close-Grip EZ Bar Curl Close-Grip EZ Bar CurlClose-Grip EZ Bar Curl
3 sets of 20-25 reps
1 min rest
High Cable Curls High Cable CurlsHigh Cable Curls
3 sets of 20-25 reps
1 min rest
Standing Biceps Cable Curl Standing Biceps Cable CurlStanding Biceps Cable Curl(behind the back)
3 sets of 20-25 reps
1 min rest
TRICEPS
Dips - Triceps Version Dips - Triceps VersionDips - Triceps Version
3 sets to failure
1 min rest
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps ExtensionCable Rope Overhead Triceps Extension
3 sets of 20-25 reps
1 min rest
Triceps Pushdown Triceps PushdownTriceps Pushdown
3 sets of 20-25 reps
1 min rest

Get A Printable Log Of The Week 2 Thrusday Biceps/Triceps Workout.
print Printable PagePDF PDF Document

Week 3:

Monday: Triceps/Biceps
TRICEPS
Close-Grip Barbell Bench Press Close-Grip Barbell Bench PressClose-Grip Barbell Bench Press
3 sets of 3-5 reps*
2-3 min rest
Close-Grip Barbell Bench Press Close-Grip Barbell Bench PressClose-Grip Barbell Bench Press
3 sets of 4-6 reps#
2-3 min rest
Seated Triceps Press Seated Triceps PressSeated Triceps Press
3 sets of 4-6 reps^
2-3 min rest
Triceps Pushdown Triceps PushdownTriceps Pushdown
3 sets of 4-6 reps^
2-3 min rest
BICEPS
Barbell Curl Barbell CurlBarbell Curl
3 sets of 3-5 reps*
2-3 min rest
Barbell Curl Barbell CurlBarbell Curl
3 sets of 4-6 reps#
2-3 min rest
Incline Dumbbell Curl Incline Dumbbell CurlIncline Dumbbell Curl
3 sets of 4-6 reps^
2-3 min rest
Preacher Curl Preacher CurlPreacher Curl
3 sets of 4-6 reps^
2-3 min rest

Get A Printable Log Of The Week 3 Monday Triceps/Biceps Workout.
print Printable PagePDF PDF Document

*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.

#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.

^Do a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.

Wednesday: Biceps/Triceps
BICEPS
Concentration Curls Concentration CurlsConcentration Curls
3 sets of 10-12 reps
1-2 min rest
Standing Biceps Cable Curl Standing Biceps Cable CurlStanding Biceps Cable Curl(behind the back)
3 sets of 20-25 reps*
1 min rest
Machine Preacher Curls Machine Preacher CurlsMachine Preacher Curls
3 sets of 10-12 reps
1-2 min rest
TRICEPS
Standing One-Arm Dumbbell Triceps Extension Standing One-Arm Dumbbell Triceps ExtensionStanding One-Arm Dumbbell Triceps Extension
3 sets of 10-12 reps
1-2 min rest
Triceps Pushdown Triceps PushdownTriceps Pushdown
3 sets of 10-12 reps
1-2 min rest
Bench Dips Bench DipsBench Dips
3 sets of 10-12 reps
1-2 min rest

Get A Printable Log Of The Week 3 Wednesday Biceps/Triceps Workout.
print Printable PagePDF PDF Document

Friday: Triceps/Biceps
SUPERSET
Lying Triceps Press Lying Triceps PressLying Triceps Press
4 sets of 8-10 reps
Barbell Curl Barbell CurlBarbell Curl
4 sets of 8-10 reps
1-2 min rest
SUPERSET
Triceps Pushdown Triceps PushdownTriceps Pushdown
4 sets of 8-10 reps
High Cable Curls High Cable CurlsHigh Cable Curls
4 sets of 8-10 reps
1-2 min rest

Get A Printable Log Of The Week 3 Friday Triceps/Biceps Workout.
print Printable PagePDF PDF Document

Week 4:

Monday: Triceps/Biceps
TRICEPS
Close-Grip Barbell Bench Press Close-Grip Barbell Bench PressClose-Grip Barbell Bench Press
3 sets of 3-5 reps*
2-3 min rest
Close-Grip Barbell Bench Press Close-Grip Barbell Bench PressClose-Grip Barbell Bench Press
3 sets of 10-12 reps#
2-3 min rest
Seated Triceps Press Seated Triceps PressSeated Triceps Press
3 sets of 10-12 reps^
2-3 min rest
Triceps Pushdown Triceps PushdownTriceps Pushdown
3 sets of 10-12 reps^
2-3 min rest
BICEPS
Barbell Curl Barbell CurlBarbell Curl
3 sets of 3-5 reps*
2-3 min rest
Barbell Curl Barbell CurlBarbell Curl
3 sets of 10-12 reps#
2-3 min rest
Incline Dumbbell Curl Incline Dumbbell CurlIncline Dumbbell Curl
3 sets of 10-12 reps^
2-3 min rest
Preacher Curl Preacher CurlPreacher Curl
3 sets of 10-12 reps^
2-3 min rest

Get A Printable Log Of The Week 4 Monday Triceps/Biceps Workout.
print Printable PagePDF PDF Document

*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.

#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.

^Do a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.

Wednesday: Biceps/Triceps
BICEPS
Standing Biceps Cable Curl Standing Biceps Cable CurlStanding Biceps Cable Curl (behind the back)
3 sets of 15-20 reps
1 min rest
High Cable Curls High Cable CurlsHigh Cable Curls
3 sets of 15-20 reps
1 min rest
Rope Cable Curls Rope Cable CurlsRope Cable Curls
3 sets of 15-20 reps
1 min rest
TRICEPS
Triceps Pushdown Triceps PushdownTriceps Pushdown
3 sets of 15-20 reps
1 min rest
Cable Overhead Triceps Extension Cable Overhead Triceps ExtensionCable Overhead Triceps Extension
3 sets of 15-20 reps
1 min rest
Reverse-Grip Triceps Pressdowns Reverse-Grip Triceps PressdownsReverse-Grip Triceps Pressdowns
3 sets of 15-20 reps
1 min rest

Get A Printable Log Of The Week 4 Wednesday Biceps/Triceps Workout.
print Printable PagePDF PDF Document

Friday: Triceps/Biceps
SUPERSET
Lying Triceps Press Lying Triceps PressLying Triceps Press
3 sets of 25-30 reps
Close-Grip Barbell Bench Press Close-Grip Barbell Bench PressClose-Grip Barbell Bench Press
3 sets of 25-30 reps
1-2 min rest
SUPERSET
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope AttachmentTriceps Pushdown - Rope Attachment
3 sets of 25-30 reps
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps ExtensionCable Rope Overhead Triceps Extension
3 sets of 25-30 reps
1-2 min rest
SUPERSET
Incline Dumbbell Curl Incline Dumbbell CurlIncline Dumbbell Curl
3 sets of 25-30 reps
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep CurlDumbbell Alternate Bicep Curl
3 sets of 25-30 reps
1-2 min rest
SUPERSET
Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope AttachmentCable Hammer Curls - Rope Attachment
3 sets of 25-30 reps
Standing Biceps Cable Curl Standing Biceps Cable CurlStanding Biceps Cable Curl
3 sets of 25-30 reps
1-2 min rest
SUPERSET
Lying Triceps Press Lying Triceps PressLying Triceps Press
4 sets of 8-10 reps
Barbell Curl Barbell CurlBarbell Curl
4 sets of 8-10 reps
1-2 min rest
SUPERSET
Triceps Pushdown Triceps PushdownTriceps Pushdown
4 sets of 8-10 reps
High Cable Curls High Cable CurlsHigh Cable Curls
4 sets of 8-10 reps
1-2 min rest

Get A Printable Log Of The Week 4 Friday Triceps/Biceps Workout.
print Printable PagePDF PDF Document

Week 5:
Monday: Triceps/Biceps
TRICEPS
Close-Grip Barbell Bench Press Close-Grip Barbell Bench PressClose-Grip Barbell Bench Press
3 sets of 3-5 reps*
2-3 min rest
Close-Grip Barbell Bench Press Close-Grip Barbell Bench PressClose-Grip Barbell Bench Press
3 sets of 8-10 reps#
2-3 min rest
Seated Triceps Press Seated Triceps PressSeated Triceps Press
3 sets of 8-10^
2-3 min rest
Triceps Pushdown Triceps PushdownTriceps Pushdown
3 sets of 8-10^
2-3 min rest
BICEPS
Barbell Curl Barbell CurlBarbell Curl
3 sets of 3-5 reps*
2-3 min rest
Barbell Curl Barbell CurlBarbell Curl
3 sets 8-10 reps#
2-3 min rest
Incline Dumbbell Curl Incline Dumbbell CurlIncline Dumbbell Curl
3 sets of 8-10 reps^
2-3 min rest
Preacher Curl Preacher CurlPreacher Curl
3 sets of 8-10 reps^
2-3 min rest

Get A Printable Log Of The Week 5 Monday Triceps/Biceps Workout.
print Printable PagePDF PDF Document

*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.

#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

^Do a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.

Wednesday: Biceps/Triceps
BICEPS
Preacher Curl Preacher CurlPreacher Curl
3 sets of 20-25 reps
1 min rest
Incline Dumbbell Curl Incline Dumbbell CurlIncline Dumbbell Curl
3 sets of 20-25 reps
1 min rest
Hammer Curls Hammer CurlsHammer Curls
3 sets of 20-25 reps
1 min rest
TRICEPS
Triceps Pushdown Triceps PushdownTriceps Pushdown
3 sets of 20-25 reps
1 min rest
Cable Lying Triceps Extension Cable Lying Triceps ExtensionCable Lying Triceps Extension
3 sets of 20-25 reps
1 min rest
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps ExtensionStanding Dumbbell Triceps Extension
3 sets of 20-25 reps
1 min rest

Get A Printable Log Of The Week 5 Wednesday Biceps/Triceps Workout.
print Printable PagePDF PDF Document

Friday: Triceps/Biceps
GIANT SET
Close-Grip Barbell Bench Press Close-Grip Barbell Bench PressClose-Grip Barbell Bench Press
3 sets of 12-15 reps
no rest
Lying Triceps Press Lying Triceps PressLying Triceps Press
3 sets of 12-15 reps
no rest
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps ExtensionStanding Dumbbell Triceps Extension
3 sets of 12-15 reps
no rest
Bench Dips Bench DipsBench Dips
3 sets of 12-15 reps
2-3 min rest
GIANT SET
Barbell Curls Lying Against An Incline Barbell Curls Lying Against An InclineBarbell Curls Lying Against An Incline
3 sets of 12-15 reps
no rest
Incline Dumbbell Curl Incline Dumbbell CurlIncline Dumbbell Curl
3 sets of 12-15 reps
no rest
EZ-Bar Curl EZ-Bar CurlEZ-Bar Curl
3 sets of 12-15 reps
no rest
Hammer Curls Hammer CurlsHammer Curls
3 sets of 12-15 reps
2-3 min rest

Get A Printable Log Of The Week 5 FridayTriceps/Biceps Workout.
print Printable PagePDF PDF Document

Week 6:

Easy arm workout - higher reps or moderate reps

Friday: Triceps/Biceps
TRICEPS
Close-Grip Barbell Bench Press Close-Grip Barbell Bench PressClose-Grip Barbell Bench Press
3 sets of 8-10 reps
1-2 min rest
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps ExtensionStanding Dumbbell Triceps Extension
3 sets of 8-10 reps
1-2 min rest
Triceps Pushdown Triceps PushdownTriceps Pushdown
3 sets of 8-10 reps
1-2 min rest
BICEPS
Barbell Curl Barbell CurlBarbell Curl
3 sets of 8-10 reps
1-2 min rest
Incline Dumbbell Curl Incline Dumbbell CurlIncline Dumbbell Curl
3 sets of 8-10 reps
1-2 min rest
Hammer Curls Hammer CurlsHammer Curls
3 sets of 8-10 reps
1-2 min rest

Get A Printable Log Of The Week 6 Friday Triceps/Biceps Workout.
print Printable PagePDF PDF Document


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