Arm Exercises

Physique Pro Big Arms Workout

Get bigger, stronger arms with physique pro Jeff Seid's all-out approach to arm training.

by
Physique Pro Big Arms Workout
Duration 1 day
Exercises 12
Equipment Yes

Before they become champions, athletes need to learn how to lose. For Jeff Seid, it took a long time to get the experience firsthand. Up 
until last year’s inaugural Men’s Physique Olympia Showdown, the 19-year-old’s career had been a charmed one, paved with victories and placings no lower than sixth.

Seid won the overall in the 2013 NPC Physique Jr. Nationals to become the youngest pro in the 67-year history of the IFBB and less than three months later, he won the Valenti Gold Cup, his first professional show, automatically qualifying him for the Olympia. The biggest stage, though, proved to be the one that humbled him, and after an 11th-place finish there, he’s hungrier now and training harder than ever before.

“Being on the Olympia stage was a pretty cool moment that I’ll probably remember for the rest of my life. I couldn’t walk two feet through the expo without having someone come up to me and want to take a picture or something,” Seid says, adding that the thrill of just being there won’t be enough next time around. “Winning the 2014 Olympia is the plan.”

At 6 feet, 205 pounds, and 6% body fat (he never goes above seven), Seid has built considerable mass while maintaining a totally ripped and athletic look. He weight trains six days a week, pushing failure in every workout. He says his willingness to push beyond the pain barrier almost every day has paved the way for his early success.

“I like to go to failure as often as I can,” Seid says. “Let’s say the goal rep range is 12 reps. If you pump out 12 reps and you can get 15, why stop at 12 when you can do more? Going to failure is important because the last couple of reps is when you see the most gains. I don’t wait to use it late in the workout. I go to failure early, in the middle, and at the end of my workouts.”

Seid’s cardio is intense, too; he does HIIT because he says it burns more fat and spares muscle, and boosts the metabolism for 24 hours afterward. His HIIT workouts are performed every other day for 10–15 minutes on a stationary bike, starting at Level 5 for 30 seconds, increasing speed to Level 15 while keeping the RPM over 100, then going back down to Level 5. It’ll be interesting to see in the years to come if Seid is able to keep up the frenetic pace and still make gains; frequently pushing muscles to failure may bring on fatigue. But for now, it’s working for him, and he’s more jacked than any 19-year-old has a right to be.

So, are you up for Seid’s all-out approach to arm training? Think hard before you answer: It’s 12 different exercises and a staggering total of 46 sets, all performed as supersets. Be judicious with the poundages as you’re not likely
to finish if you go too heavy early on. If you can complete the Jeff Seid challenge, we guarantee you the monster pump of your life—not to mention something to tell the grandkids.

Training Split

Sunday Off
Monday Chest, Triceps, Calves
Tuesday Back, Biceps, Calves
Wednesday Legs
Thursday Chest, Shoulders, Calves
Friday Arms
Saturday Chest

Arm Workout

Exercise 1A

Standing EZ-Bar Biceps Curl You'll need: EZ-Bar How to
Standing EZ-Bar Biceps Curl thumbnail
4 sets
12,10,8,8* reps
-- rest
*Add a dropset to failure.

Exercise 1B

Incline EZ-Bar Skull Crusher
exercise image placeholder
4 sets
15,12,10,8* reps
2-3 min rest
*Add a dropset to failure.

Exercise 2A

Alternating Side Hammer Curl
exercise image placeholder
4 sets
12,10,8,8* reps
-- rest
*Add a dropset to failure.

Exercise 2B

Decline Dumbbell Skull Crusher
exercise image placeholder
4 sets
12,10,10,8* reps
2-3 min rest
*Add a dropset of 8.

Exercise 3A

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
Incline Dumbbell Biceps Curl thumbnail
3 sets
12,10,8 reps
-- rest

Exercise 3B

Dumbbell Kickback You'll need: Dumbbells How to
Dumbbell Kickback thumbnail
3 sets
12,10,8 reps
2-3 min rest

Exercise 4A

Barbell Spider Curl
exercise image placeholder
4 sets
12,10,8,8* reps
-- rest
*Add a dropset of 8.

Exercise 4B

Seated Dumbbell Overhead Triceps Extension You'll need: Dumbbells, Bench How to
Seated Dumbbell Overhead Triceps Extension thumbnail
4 sets
15,12,10,10* reps
2-3 min rest
*Add a dropset to failure.

Exercise 5A

Standing Cable Curl
exercise image placeholder
4 sets
12,10,8,8 reps
-- rest

Exercise 5B

Overhead Cable Curl How to
Overhead Cable Curl thumbnail
4 sets
15,12,10,8* reps
2-3 min rest
*Add a dropset to failure.

Exercise 6A

Rope Pressdown You'll need: Adjustable Cable Machine, Rope Attachment How to
Rope Pressdown thumbnail
4 sets
15,12,10,8* reps
-- rest
*Add a dropset to failure.

Exercise 6B

Overhead Rope Extention How to
Flex Lewis Triceps Extensions thumbnail
4 sets
to failure reps
2-3 min rest
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