ULTIMATE ARM PUMP

By: Jim Stoppani, PhD

Pound your arms with the 2 x 4 Workout -- and grow 2 inches in four weeks

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www. MUSCLEANDFITNESS.com

›› Our training articles are always underpinned by research, often detailed at length. But sometimes we ask you to trust us because we know a program works. How can we be certain? In the case of this program, our male staffers, from the pencilneck to the hardcore lifter, gym-tested it. Lo and behold, a month later, our editors were sporting arms cocked-and-loaded enough to hold a casting call for Planet of the Apes in our conference room. So here’s what to do, short and sweet. Now go apeshit in the gym.

Training Splits

WEEKS 1 + 2
Monday
Chest: 8–10 sets total
Arm Workout 1

Tuesday
Off

Wednesday
Arm Workout 2
Legs: 8–10 sets total

Thursday
Off

Friday
Back: 8–10 sets total
Shoulders: 8–10 sets total
Arm Workout 3


WEEK 3

Monday
Chest: 10–12 sets total

Tuesday
Back: 10–12 sets total
Shoulders: 8–10 sets total

Wednesday
Off

Thursday
Arm Workout 4
Friday
Legs: 10–12 sets total

WEEK 4

Monday
Chest: 10–12 sets total
Tuesday
Back: 10–12 sets total
Shoulders: 8–10 sets total

Wednesday
Arm Workout 5

Thursday
Off

Friday
Legs: 10–12 sets total

Saturday
Arm Workout 6



Arm Workout 1
Exercise Sets Reps
Dip 2 8–10
Dumbbell French Press 2 8–10
Incline Dumbbell Curl 2 8–10
Cable Concentration Curl 2 8–10
Arm Workout 2
Exercise Sets Reps
Barbell Curl 3 8–10
Dumbbell Hammer Curl 2 8–10
Lying Triceps Extension 3 8–10
Straight-Bar Pressdown 2 8–10
Arm Workout 3
Exercise Sets Reps
Reverse-Grip Bench Press 2 8–10
Close-Grip Bench Press 2 8–10
Preacher Curl 2 8–10
Standing Cable Curl 2 8–10
Click here for custom workouts on M&F Trainer

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