Workout Routines

The Steve Weatherford ARMageddon Arm Workout Sample

Now you can train like the Super Bowl Champion.

The Steve Weatherford ARMageddon Arm Workout
Exercises 10
Equipment Yes

When he was a freshman in High School, Steve Weatherford weighed 108 lbs. He had a fast metabolism, a soccer player’s body and had never played competitive football. So, when he told his friends that he was going to become a professional athlete, they laughed in his face.

In their defense, it would be one thing if Weatherford said that he was going to play D1 athletics, but going so far to suggest that he could compete with some of the fittest players in the world? Ludicrous. Weatherford might as well have claimed that he was going to become a franchise player, a multimillionaire and a Super Bowl champion.

You all know the story, as the punter for the New York Giants, Weatherford ended up achieving all three of those things. The main reason why he was able to overcome his small stature? His work ethic and his preparation.

“In order for me to fulfill that dream [of becoming a professional athlete], I was going to have to change things about myself and about my body,” Weatherford said. “[My friends] didn’t know how far I was willing to go -- how many sacrifices I was willing to make in order for that dream to become real. And I’ve done that.”

Weatherford developed a plan and he stuck with it. Moreover, he went above and beyond, training in ways that his High School peers did not. Weatherford woke up early for 6 A.M. lifts, practiced, and then, four or five times a week, would go on his own to the YMCA and lift even more. After training this way for four years, Weatherford put on 117 lbs. and secured scholarship offers in four different sports.

SEE ALSO: Leg Day with Steve Weatherford

Weatherford maintained his intensity through college and into the pros, where it helped him achieve a productive 10-year NFL career and secure his status as one of the most fit/jacked players in the NFL. Though Weatherford has not played an NFL game since October 2015, he is still striving to get more fit. In January 2016, Weatherford decided his forearms were too small. So, he began the 90-Day “ARMageddon” workout -- an arm-specific program that Weatherford designed himself.

After staying fully committed to his routine for the full three months, Weatherford saw massive gains. Most impressively, he increased his forearm size from 16.75 inches to 19 inches -- exactly what he set out to do (If you can’t visualize 19 inch forearms, break out some measuring tape and check your own -- 19 inches is unhuman). Though those numbers might be eye-popping, Weatherford was able to achieve those results the same way he was able to put on muscle in high school: preparation and dedication.

“Once you identify what your dream is, you set a goal for yourself,” he said. “Then once you set a goal for yourself you create a plan to achieve that goal. Then, the last piece of that puzzle is about the execution. That’s where 90% of people fail in living out their dream. That reality is you can give people a plan, but the greatest plan in the world is not going to work if you don’t.”

SEE ALSO: Football's Philanthropist--Steve Weatherford

Clearly, Weatherford has internalized his advice and put in the work. But, you too can have the tools Weatherford had to achieve his latest goal. In the next couple of weeks, Weatherford will release his 90-Day ARMageddon workout in the form of an e-book. In addition to featuring Weatherford's story and pro tips, the book will also feature two workouts per week -- one mass builder in the range of 6-12 reps and one high volume day that is designed to work different angles. Though your forearms might not make it up to 19 inches, with Weatherford’s guidance, you will not only see significant long term improvements but you will also be more likely to be a part of the 10% that succeeds.

Can’t wait the extra time? Try one of his High Volume days right now!

High Volume Day

Exercise 1A

Seated Alternating Dumbbell Hammer Curls
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4 sets
15 reps
-- rest

Exercise 1B

Incline EZ Bar Spider Curls
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4 sets
15 reps
Repeat cycle with no rest rest

Exercise 2A

One-Arm Preacher Curl You'll need: Dumbbells, Preacher Bench How to
One-Arm Preacher Curl thumbnail
4 sets
15 reps
-- rest

Exercise 2B

Single-Arm Cable Concentration Curls
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4 sets
15 reps
Repeat cycle with no rest rest

Exercise 3: Finisher

Standing DB Curls 'Rack Run'
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1 sets
80 reps
-- rest
Example: 30lb DBx10, 35#x10, 40#x10, 45#x10, 50#x10, 45#x10, 40#x10, 35#x10, 30#x10 = 80 total reps (no rest during this rack run)

Exercise 4A

Dumbbell Overhead Triceps Extension How to
Dumbbell Overhead Triceps Extension thumbnail
4 sets
20 reps
-- rest

Exercise 4B

Incline Dumbbell Chest Press
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4 sets
15 reps
Repeat cycle with no rest rest

Exercise 5A

Reverse Grip Cable Tricep Extension
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4 sets
15 reps
-- rest

Exercise 5B

Close-Grip Barbell Bench Press You'll need: Bench, Barbell How to
Close-Grip Barbell Bench Press thumbnail
4 sets
12-15 reps
Repeat cycle with no rest rest

Exercise 6: Finisher

Partner Plate Bench Dips How to
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4 sets
10 reps
-- rest
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