Arm Exercises

Big-Man Plan: The Workout to Lose 300 Pounds

Pasquale Brocco ditched an unhealthy lifestyle and dropped a ton of weight to show others that they can do the same.

Weight-Loss Success Story: How One Man Lost Over 300lbs
Andrew Herrera Photography
Andrew Herrera Photography
Exercises 13
Equipment Yes

Pasquale Brocco once was 605lbs and pre-diabetic, but he ditched an unhealthy lifestyle and dropped hundreds of pounds to show others that they can do the same.

Part of the healthy lifestyle included hitting the gym, and pumping some iron along with cardio.

Check out the big man’s back and triceps routine that helped to get him to where he is today:

Back and Triceps

Exercise 1

Barbell Bent-Over Row You'll need: Barbell How to
Man Performing Barbell Bentover Row thumbnail
4 sets
13 reps
-- rest

Exercise 2

Wide-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Bench, Lat Pulldown Bar How to
Wide-Grip Lat Pulldown thumbnail
4 sets
12 reps
-- rest
Superset every set with with one-arm dumbbell rows (12 reps).

Exercise 3

Underhand-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Bench How to
Underhand-Grip Lat Pulldown thumbnail
4 sets
13 reps
-- rest

Exercise 4

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
4 sets
10 reps
-- rest

Exercise 5

Hammer Strength High Row
exercise image placeholder
4 sets
10 reps
-- rest

Exercise 6

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
3 sets
12 reps
-- rest

Exercise 7

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
6 sets
10 reps
-- rest

Exercise 8

Seated Dumbbell Overhead Triceps Extension You'll need: Dumbbells, Bench How to
Seated Dumbbell Overhead Triceps Extension thumbnail
4 sets
12 reps
-- rest

Exercise 9

Triceps Pushdown
exercise image placeholder
4 sets
12 reps
-- rest

Exercise 10

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
4 sets
12 reps
-- rest

Exercise 11

Rope Pushdown You'll need: Rope Attachment How to
Grage Rope Pushdown thumbnail
4 sets
12 reps
-- rest
Superset after every set with dumbbell kickback (12).

Exercise 12

Skull Crusher You'll need: Dumbbells How to
Skull Crusher thumbnail
3 sets
12 reps
-- rest

Exercise 13

Diamond Pushup You'll need: No Equipment How to
Diamond Pushup thumbnail
4 sets
10 reps
-- rest
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