ULTIMATE ARM PUMP

›› 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