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Real Arms Race

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
55 minutes/day | 4 days/week | 3 weeks
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
Barbell, Bench, Cable, Dumbbell, EZ Bar, Pull up bar
Statistics
Average Cardio Intensity
20%
Average Exertion
60%
Description

This is workout that I tried first for myself and it worked very good. I also used it with some of my clients and they also had great results. You will train your arms 2 days a week with agonist-antagonist A-B system. Between those sessions you will train heavy compound lifts for low reps. Your testosteron levels will jump after heavy compound lifts, which will further contribute to your overall arms size. All arm exercises should be done with the tempo 5010. Reps range will remain the same from week to week, just don't forget to add weight every session. Work days will go like this:

monday arms day

tuesday lower body compound movements

wednesday rest

thursday upper body compound movements

friday arms day

saturday rest day

sunday lower body compound lifts

The point is that you shouldn't have 2 arms workouts in a row.You will have 1 lower body compound lifts day and 1 upper body compound lifts day. If you do arm workout the day before upper body workout, you won't have the best results cause your muscles will be fatigued from previous day. You can do arms day before lower body day tough. Do this program for 3 weeks. 

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Workout Overview



Circuit
Standing One-Arm Dumbbell Curl Over Incline Bench demonstrationPlay Standing One-Arm Dumbbell Curl Over Incline Bench demonstration
3 - 4 sets, 6 - 8 reps, (rest 120s)
A1 Rest 120 seconds before A2
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 - 4 sets, 6 - 8 reps, (rest 120s)
A2 Rest 120 seconds before A1. Use straight bar and close overhand grip.
Show Alternative Exercises
Circuit
EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
3 - 4 sets, 6 - 8 reps, (rest 120s)
B1 Rest 120 seconds before B2
Show Alternative Exercises
Weighted Bench Dip demonstrationPlay Weighted Bench Dip demonstration
3 - 4 sets, 6 - 8 reps, (rest 120s)
B2 Rest 120 seconds before B1.
Show Alternative Exercises
Circuit
Alternate Seated Hammer Curl
3 - 4 sets, 6 - 8 reps, (rest 120s)
C1 Rest 120 seconds before C2
Show Alternative Exercises
Seated Dumbbell French Press
3 - 4 sets, 6 - 8 reps, (rest 120s)
C2 Rest 120 seconds before C1
Show Alternative Exercises

Lower body

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Barbell Squat demonstrationPlay Barbell Squat demonstration
6 - 7 sets, 3 reps, (rest 210s)
Show Alternative Exercises
Barbell Rear Lunge demonstrationPlay Barbell Rear Lunge demonstration
3 - 4 sets, 8 - 12 reps, (rest 120s)
30x0 tempo
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Upper body

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Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
6 - 7 sets, 3 reps, (rest 120s)
A1 Rest 120 seconds before A2
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
6 - 7 sets, 3 reps, (rest 120s)
A2 Rest 120 seconds before A1.
Show Alternative Exercises

Circuit
Standing One-Arm Dumbbell Curl Over Incline Bench demonstrationPlay Standing One-Arm Dumbbell Curl Over Incline Bench demonstration
3 - 4 sets, 6 - 8 reps, (rest 120s)
A1 Rest 120 seconds before A2
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 - 4 sets, 6 - 8 reps, (rest 120s)
A2 Rest 120 seconds before A1. Use straight bar and close overhand grip.
Show Alternative Exercises
Circuit
EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
3 - 4 sets, 6 - 8 reps, (rest 120s)
B1 Rest 120 seconds before B2
Show Alternative Exercises
Weighted Bench Dip demonstrationPlay Weighted Bench Dip demonstration
3 - 4 sets, 6 - 8 reps, (rest 120s)
B2 Rest 120 seconds before B1.
Show Alternative Exercises
Circuit
Alternate Seated Hammer Curl
3 - 4 sets, 6 - 8 reps, (rest 120s)
C1 Rest 120 seconds before C2
Show Alternative Exercises
Seated Dumbbell French Press
3 - 4 sets, 6 - 8 reps, (rest 120s)
C2 Rest 120 seconds before C1
Show Alternative Exercises

Date Created: 12/1/2018, UTC


Last Updated: 9/12/2020, UTC

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