big arm program

8/2/2019 Big Arm Program

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he first thing I want you to do is print of 12 “body evaluation sheets”. Mark down your name,

ate, and take down your measurements. Don’t worry about the body fat, suprailliac, or lean bod

ass figure if you don’t know it. The important point is to mark down your measurements. Mark

own your goals for weight and body measurements. Stick these into a binder. Each Sunday, you

oing to take inventory take all your measurements again.

n pages 83 to 86, you will find the necessary weight training logs. Print of enough training log

last you 12 weeks and print of the calender. You will mark down your training days on the

alender for the next 12 weeks. I suggest you 3 hole punch the sheets and stick them into a bind

Day 1 - Biceps / Triceps

xercise 1

tanding barbell curls super set with close grip bench press

xercise 2

eated dumbbell curls super set with skull crushers

xercise 3

reacher curls super set with standing cable press downs

Day 2 - Legs

xercise 1

eg extensions

xercise 2

quats

xercise 3

eg press

xercise 4

eg curls

xercise 5

tanding calf raises



Day 3

Rest

Day 4 - Chest / Back

Chest

Exercise 1

Bench press

Exercise 2

Incline dumbbell press

Exercise 3

Dips

Back

Exercise 1

Lat machine pull down

Exercise 2

Barbell bent row

Exercise 3

Close grip seated cable row

Day 5 - Rest



Day 6 - Shoulders / Abs

Exercise 1

Seated front barbell press

Exercise 2

Seated dumbbell press

Exercise 3

Side dumbbell laterals

Exercise 4

Barbell shrugs

Exercise 4

Crunches

s with any weight training program, you need a starting point. Without a starting point, you sim

ave no direction and this basically kills your program. Once you have a starting point, you set a

ourse of improvement that your body follows. This will allow you to constantly challenge your

ody with each workout.

ere’s what I do. At the very start of my weight training program, I take one week and find out w

pe of weight I can lift for 8 unassisted repetitions for my main compound movements. Let’s say

an bench press 250 pounds for one repetition. I know that I’m not going to show up to the gym

nd slap on 250 pounds and try to attempt that weight for my first workout because that method

oesn’t work (You do know that, right?). I’m going to set up my program in such a way that I don

ven need to slap on 250 pounds but over the course of 12 weeks, I’ll be benching much more tat. It is very important that I find my starting point.



sically, I know that on my last set of the bench press, which is known as the “work set” I’ll wan

comfortably perform 8 unassisted repetitions - no more, no less. I should be able to do 8

petitions with relative ease.

is point is probably around the 65% to 70% region of my max so, I know that I can comfortably

rform 8 unassisted repetitions with about 170 pounds. This is my starting point for my final se

the bench press. Here’s what I do.

hen I actually perform my bench press, I will do the following progression (using my 250 pound

nch press as an example):

Warm up: 1 x 20 repetitions with 35% of my max which is about 87 pounds;

et 1: 1 x 8 repetitions with 45% of my max which is about 112 pounds;


et 3: Final work set: 1 x 8 repetitions with 70% of my max which is about 175 pounds.

s very important that you do 8 unassisted repetitions because this is your starting point. I finisy workout and mark down in my log book that I’ve completed the following progression, using

e above noted weights. This is my first workout, and my first bench press exercise of this 12 w

cle. If you recall from my earlier discussion that in order to build muscle mass, you need to kee

proving from workout to workout. Well, this is how to do it. The next time I do the bench pres

ere’s what I need to be doing:




et 3: Final work set: 1 x 9 to 12 repetitions with 70% of my max which is about 175

ounds.

you’ll notice, everything else is the same except the last set, which I need to be performing m

petitions. Let’s say I get 10 repetitions on my last set. This is good, and it shows I’ve improved

hich is what I want but I’m striving to get 12 repetitions. I mark everything down in my trusty

orkout logs and make a mental note that I’m going to get 12 repetitions for my next workout.



y next workout comes along and I perform the following progression

Warm up: 1 x 20 repetitions with 35% of my max which is about 87 pounds;et 1: 1 x 8 repetitions with 45% of my max which is about 112 pounds;


et 3: Final work set: 1 x 12 repetitions with 70% of my max which is about 175 pounds

erything else is kept the same except my final repetitions on my final set. I’ve completed 12

petitions with my target weight. That’s great because I’ve improved from my last workout. Now

ave the honour of adding more weight to my final set for my next workout. I’ll add approximat

0% more weight to the bar, on my final set. Everything else will be kept the same. My repetition

nge will be re-set to 8 repetitions again. So, my workout progression for next workout will loo

follows:




et 3: Final work set: 1 x 8 repetitions with 10% more weight which is about 200 pounds.

0% of 250 pounds).

o you see the pattern here? This is how you want to progress and you should never be perform

ngles and doubles. The only time you may want to perform a double or a single is after you’ve

mpleted a 12 week cycle. This is how to build muscle mass.

ou will constantly follow this type of progression for 12 to 14 weeks and than take 2 weeks of .



Training Diary Day: Arms

Date: Weight:

Time:

Exercises sets reps wt sets reps wt sets reps wt sets reps wt sets reps wt

Super Set 1

Barbell curls

Close grip

bench press

Super Set 2

Seated BB

curls

Skull crushers

Super Set 3

Preacher curls

Standing cable

press downs

Notes

Cardio notes

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Training Diary Day: Legs

Date: Weight:

Time:


Legs

Leg extension

Squats

Leg press

Hamstrings

Leg curls

Calves

Standing calf

raises

Notes

Cardio notes





Training Diary Day: Chest and Back

Date: Weight:

Time:


Chest

Bench Press

Incline DP

Dips

Back

Lat ma chine

pull down

Barbell bent

over row

Seated cable

row

Notes

Cardio notes





Training Diary Day: Shoulders and Abs

Date: Weight:

Time:


Shoulders

Seated front

barbell press

Seated

dumbbell press

Side lateral

raise

Shrugs

Abs

Crunches

Notes

Cardio notes





Body Evaluation Name:

Date: Time in weeks to attain goal:

Actual Goal

Body statistics:

Body weight

Body fat percentage

Suprailliac

Lean body mass

Body m easurements:

Waist

Chest

Left arm

Right arm

Quadriceps

Left calf

Right calf

Neck

Forearm

Notes:



big arm program

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