Arm Exercises

Pump Up Some NFL Size Arms - Thomas Jones Style

Follow the running back's lead for building big, strong, powerful arms.

Pump Up Some NFL Size Arms - Thomas Jones Style

THERE’S NO POINT IN DEBATING WHO’S GOT THE BEST ARMS IN THE NFL UNTIL THOMAS JONES DECIDES TO RETIRE.

Although 2011 turned out to be a massive disappointment for the Kansas City Chiefs, their entire season has been a metaphor for the career of running back Thomas Jones. in his 12th season with the league, he still maintains the same professional- ism and work ethic that landed him there in the first place. And despite being in the twilight of his career, Jones, for our money, still has indisputably the best set of guns in the national Football League. Here, with the help of trainer Pete Bommarito, is how he maintains his reign.

THOMAS JONES’ ARM ROUTINE

MONDAY

Exercise Sets Reps
JM Press 3 10
Body Triceps Press 3 10
Row Isolation* 2 1
Band Pushdown 3 Failure

* Straddle a standard t-bar row unit. Pull the bar up to your chest, hold for six seconds, then lower it. Do one quick rep, then repeat the hold process for five seconds. Do another quick rep, then continue like this until you’re holding for one second.


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