Training

Off-Season Arms Training With Victor Martinez

Victor Martinez sticks with tried and true workouts to keep his guns loaded all year long.

Victor Martinez Arms Workout
MHP
MHP
Exercises 7
Equipment Yes

Victor Martinez doesn't take it easy on his arms even during the off season. He might cut down the volume, but he still pushes hard to maintain his massive biceps and triceps. He shares his workout and some tips for keeping his arms in competition shape.


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Biceps

Exercise 1

Barbell Curl How to
Barbell Curl thumbnail
5 sets
12-15 reps
-- rest
Make last set a dropset.

Exercise 2

Alternating Dumbbell Biceps Curl You'll need: Dumbbells How to
Alternating Dumbbell Biceps Curl thumbnail
4 sets
10-12 reps
-- rest
Make sure you twist the wrist slightly to have the pinkie finger lead the way. This is better for developing a peak.

Exercise 3

Preacher Curl You'll need: EZ-Bar How to
Preacher Curl  thumbnail
4 sets
10-12 reps
-- rest
Make sure to focus on negative.

Triceps

Exercise 1

Dip You'll need: Dip Station How to
Dips thumbnail
4 sets
10-12 reps
-- rest
Face forward.

Exercise 2a

Cable Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Cable Pressdown thumbnail
4 sets
12-15 reps
-- rest
Alternate rope and bar. Superset with triceps pushdown.

Exercise 2b

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
4 sets
12-15 reps
-- rest

Exercise 3

Close-Grip Barbell Triceps Press
exercise image placeholder
4 sets
10-12 reps
-- rest
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