Workout Plans
Armed And Dangerous, Ready For Battle In The Gym thumbnail

Keep your arms growing all year long with this workout plan.

Start this program

We are half way through the season and you should spend it the way you want to: by building massive, muscular arms. That's why you're reading this magazine isn't it? So you've stuck with us through the years as we've rambled on about compound, multijoint exercises and percentage based training, and now it's time for something new instead of thinking and figuring. Our team at M&F has got you covered so you dont even have to think about your workouts for the next week. We are giving you what you want: a workout program that will help you build mass in your arms and throughout your whole body. So wait no more, soon you will be the proud owner a monumental pair of shirt busting arms.

The Catch

Since we know that you want out of this whole ordeal, we've done something a little different with this workout program. First, you'll notice that this template contains two dedicated arm-training days. That's because we want you to have some fun and build massive arms at the same time. Next, we've designed these arm-training days in Arnold like fashion.

Get Going 

Here's what you need to do. Make sure you have a general idea of what you'll be doing on a weekly basis in the gym. This is a basic, bodybuidling-style split template, with each muscle group worked twice per week-with the exception of your legs (and we dont think you'll complain about this once you've endured a Monday leg session). On Wednesdays and Saturdays, you'll train your arms with Arnold's arm blasting routine. If you're a bodybuilder, we've got mass plans galore. If you're a police officer or MMA fighter, we've recruited the best in the business to give you something a little more functional. Whatever it is you need we at M&F has you covered. The only thing you need to do is get to the gym and crush it!

The Rest Of The Story

The emphasis on your arms doesn't mean you'll be taking it easy with the rest of your physique. This program ups the ante with any individual body part in terms of volume, and you won't be shortchanged with any individual muscle group as long as you're willing to put in the work. In fact, we've intentionally omitted any tricky supersets, dropsets, and rest-pause move, because you'll get plenty of that kind of action on your arm training days. for anythng else, the idea is to simpy get under the bar, bang out sets and reps for all your worth, rest for the allotted time periods, and then move on to the mext step in the program.


We've included several machine exercises here under the assumption that you'll be training in a typical commercial gym. If your facility doesn't have the equipment available for you to perform these moves, it's acceptable to substitute alternate exercises for whatever body part we're asking you to work. for example, with no Hammer Strength Bench, you can just do pushups. Without a Hammer Strength row machine, perform seated cable rows. Be creative and be sure to work your muscles in multiple planes. 

The Workout