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 heres
what to do, short and sweet.
Now go apeshit in the gym.
Training Splits
WEEKS 1 + 2
Monday
Chest: 810 sets total
Arm Workout 1
Tuesday
Off
Wednesday
Arm Workout 2
Legs: 810 sets total
Thursday
Off
Friday
Back: 810 sets total
Shoulders: 810 sets total
Arm Workout 3
WEEK 3
Monday
Chest: 1012 sets total
Tuesday
Back: 1012 sets total
Shoulders: 810 sets total
Wednesday
Off
Thursday
Arm Workout 4
Friday
Legs: 1012 sets total
WEEK 4
Monday
Chest: 1012 sets total
Tuesday
Back: 1012 sets total
Shoulders: 810 sets total
Wednesday
Arm Workout 5
Thursday
Off
Friday
Legs: 1012 sets total
Saturday
Arm Workout 6
Arm Workout 1
| Exercise | Sets | Reps |
| Dip | 2 | 810 |
| Dumbbell French Press | 2 | 810 |
| Incline Dumbbell Curl | 2 | 810 |
| Cable Concentration Curl | 2 | 810 |
Arm Workout 2
| Exercise | Sets | Reps |
| Barbell Curl | 3 | 810 |
| Dumbbell Hammer Curl | 2 | 810 |
| Lying Triceps Extension | 3 | 810 |
| Straight-Bar Pressdown | 2 | 810 |
Arm Workout 3
| Exercise | Sets | Reps |
| Reverse-Grip Bench Press | 2 | 810 |
| Close-Grip Bench Press | 2 | 810 |
| Preacher Curl | 2 | 810 |
| Standing Cable Curl | 2 | 810 |
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