Six Weeks To Sick Arms Workouts

Week 1, Monday: Triceps/Biceps

2-3 minutes rest between sets

1 Close-Grip Barbell Bench Press

To perform negatives use a weight that is about
20% more than your one-rep max and have a
spotter help you through the positive portion of the
rep. You should be able to slowly lower the
negative rep for 3-5 seconds.
3 sets, 3-5 reps

2 Close-Grip Barbell Bench Press

3 sets, 6-8 reps

3 Seated Triceps Press

Do a drop set on the last set by immediately
reducing the weight by 20-30% and continuing the
set.
3 sets, 6-8 reps

4 Triceps Pushdown
Do a drop set on the last set by immediately
reducing the weight by 20-30% and continuing the
set.
3 sets, 6-8 reps
 5 Barbell Curl
To perform negatives use a weight that is about
20% more than your one-rep max and have a
spotter help you through the positive portion of the
rep. You should be able to slowly lower the
negative rep for 3-5 seconds.
3 sets, 3-5 reps

6 Barbell Curl
Perform two rest-pauses on the last set by resting
for 15 seconds after reaching muscle failure and
continuing the set, then resting another 15 seconds
after reaching muscle failure again, then
continuing.
3 sets, 6-8 reps

7 Incline Dumbbell Curl

3 sets, 6-8 reps

8 Preacher Curl

3 sets, 6-8 reps

Week 2, Monday: Triceps/Biceps

1 minute rest between set

1 Triceps Pushdown

3 sets, 15-20 reps

 2 Lying Triceps Press

3 sets, 15-20 reps (1 minute rest)

3 Seated Triceps Press

3 sets, 15-20 reps (1 minute rest)

4 Incline Dumbbell Press

3 sets, 15-20 reps (1 minute rest)

5 Hammer Curls

3 sets, 15-20 reps (1 minute rest)

Week 2, Thursday: Biceps/Triceps

1 minute rest between sets

1 Close-Grip EZ Bar Curl

3 sets, 20-25 reps

2 High Cable Curls

3 sets, 20-25 reps (1 minute rest)

 3 Dips - Triceps Version

3 sets, to failure

4 Standing Biceps Cable Curl

3 sets, to failure reps (1 minute rest)

5 Cable Rope Overhead Triceps Extension

3 sets, 20-25 reps

6 Triceps Pushdown

3 sets, 20-25 reps

Week 3, Monday: Triceps/Biceps

2-3 minutes rest between sets

1 Close-Grip Barbell Bench Press

3 sets, 3-5 reps

3 sets, 4-6 reps

2 Seated Triceps Press

3 sets, 4-6 reps

 3 Triceps Pushdown

3 sets, 4-6 reps

4 Barbell Curl

3 sets, 3-5 reps

3 sets, 4-6 reps

5 Incline Dumbbell Curl

3 sets, 4-6 reps

6 Preacher Curl

3 sets, 4-6 reps

Week 3, Wednesday: Biceps/Triceps

1-2 minutes rest between sets

1 Concentration Curls

3 sets, 10-12 reps

2 Standing Biceps Cable Curl

3 sets, 20-25 reps

 3 Machine Preacher Curls

3 sets, 10-12 reps

4 Standing One-Arm Dumbbell Triceps Extension

3 sets, 10-12 reps

5 Triceps Pushdown

3 sets, 10-12 reps

6 Bench Dips

3 sets, 10-12 reps

Week 3, Friday: Triceps/Biceps

1 Lying Triceps Press

Superset with Barbell Curl
4 sets, 8-10 reps

2 Barbell Curl

4 sets, 8-10 reps

 3 Triceps Pushdown
Superset with High Cable Curls
4 sets, 8-10 reps

4 High Cable Curls

4 sets, 8-10 reps

Week 4, Monday: Triceps/Biceps

2-3 minutes rest between sets

1 Close-Grip Barbell Bench Press

3 sets, 3-5 reps

3 sets, 10-12 reps

2 Seated Triceps Press

3 sets, 10-12 reps

3 Triceps Pushdown

3 sets, 8-10 reps

4 Barbell Curl

3 sets, 3-5 reps

3 sets, 10-12 reps

 5 Incline Dumbbell Curl

3 sets, 10-12 reps

6 Preacher Curl

3 sets, 10-12 reps

Week 4, Wednesday: Biceps/Triceps

1 minute rest between sets

1 Standing Biceps Cable Curl

3 sets, 15-20 reps

2 High Cable Curls

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3 Cable Hammer Curls - Rope Attachment

3 sets, 15-20 reps

4 Triceps Pushdown

3 sets, 15-20 reps

 5 Cable Rope Overhead Triceps Extension

3 sets, 15-20 reps

6 Reverse Grip Triceps Pushdown

3 sets, 15-20 reps

Week 4, Friday: Triceps/Biceps

1-2 minute rest between set

1 Lying Triceps Press

Superset with Close-Grip Barbell Bench Press
3 sets, 25-30 reps

2 Close-Grip Barbell Bench Press

3 sets, 25-30 reps

3 Triceps Pushdown
Superset with Cable Rope Overhead Triceps
Extension
3 sets, 25-30 reps

4 Cable Rope Overhead Triceps Extension

3 sets, 25-30 reps

5 Incline Dumbbell Curl
Superset with Dumbbell Alternate Bicep Curl
3 sets, 25-30 reps

6 Dumbbell Alternate Bicep Curl

3 sets, 25-30 reps

7 Cable Hammer Curls - Rope Attachment

Superset with Standing Biceps Cable Curl
3 sets, 25-30 reps

8 Standing Biceps Cable Curl

3 sets, 25-30 reps

9 Lying Triceps Press

Superset with Barbell Curl
4 sets, 8-10 reps

10 Barbell Curl

4 sets, 8-10 reps

11 Triceps Pushdown
Superset with High Cable Curls
4 sets, 8-10 reps
 12 High Cable Curls

4 sets, 8-10 reps

Week 5, Monday: Triceps/Biceps

2-3 minutes rest between sets

1 Close-Grip Barbell Bench Press

3 sets, 3-5 reps

3 sets, 8-10 reps

2 Seated Triceps Press

3 sets, 8-10 reps

3 Triceps Pushdown

3 sets, 8-10 reps

4 Barbell Curl

3 sets, 3-5 reps

3 sets, 8-10 reps

5 Incline Dumbbell Curl

3 sets, 8-10 reps

 6 Preacher Curl

3 sets, 8-10 reps

Week 5, Wednesday: Biceps/Triceps

1 minute rest between sets

1 Preacher Curl

3 sets, 20-25 reps

2 Incline Dumbbell Curl

3 sets, 20-25 reps

3 Hammer Curls

3 sets, 20-25 reps

4 Triceps Pushdown

3 sets, 20-25 reps

5 Cable Lying Triceps Extension

3 sets, 20-25 reps

 6 Standing Dumbbell Triceps Extension

3 sets, 20-25 reps

Week 5, Friday: Triceps/Biceps

1 Close-Grip Barbell Bench Press

Giant set
3 sets, 12-15 reps

2 Lying Triceps Press

3 sets, 12-15 reps

3 Standing Dumbbell Triceps Extension

3 sets, 12-15 reps

4 Bench Dips

3 sets, 12-15 reps

5 Barbell Curls Lying Against An Incline

3 sets, 12-15 reps

 6 Incline Dumbbell Curl

3 sets, 12-15 reps

7 EZ-Bar Curl

3 sets, 12-15 reps

8 Hammer Curls

3 sets, 12-15 reps

Week 6, Friday: Triceps/Bic

1-2 minutes rest between sets

1 Close-Grip Barbell Bench Press

3 sets, 8-10 reps

2 Standing Dumbbell Triceps Extension

3 sets, 8-10 reps

3 Triceps Pushdown

3 sets, 8-10 reps

4 Barbell Curl

3 sets, 8-10 reps

5 Incline Dumbbell Curl

3 sets, 8-10 reps

6 Hammer Curls

3 sets, 8-10 reps