INDEX

THE WARM-UP
-Control the negative
-Eccentrics - Develop Concept

ARM
THE WORKOUT
-Week 1
-Week 2
-Week 3
-Week 4
 THE WARM-UP
Beginner Approach
Biceps + Triceps

Warm-up Set
-1st warm up set: 15 reps (very light).
-2nd warm up set: 12 -15 reps.
-3rd warm up set: This the set to work weight, but I just want you to do a
couple reps, just to feel it.

I know the first week won’t seem like much, but it’s going to create enough
stimulus within the muscle to activate growth. We are doing a little more

ARM
frequency, so they will be hit a little more often.

Control The Negative

Eccentrics - Develop Concept

When performing each exercise, I want a 2-3 second negative, 1 second

hold in the stretch position, and explode up and squeeze for 1 second at the
top. Even with the 1st set, this should create a good pump here. Please
make sure you guys are getting a full stretch. Don’t worry about the weight,
focus on the muscle contraction.

I kept reps a little higher because personally for me, higher reps for arms
created the most growth and gave me the biggest pump. If I went to heavy,
I didn’t get the same pump or contraction in the muscle.
 THE WORKOUT
WEEK 1: MONDAY
Exercise 1: Standing BB Curl
Set: 1 Set total, just shy of failure.
Reps : 12-15 reps. 2-3 reps RIR.
Exercise 2: Rope Pushdown
Set : 1 Set total, just shy of failure.
Reps : 12-15 reps. 2-3 reps RIR.

ARM
Exercise 3: Machine Preacher Curl
Set : 1 Working Set, just shy of failure.
Reps: 12-15 reps. 2-3 reps RIR.
Exercise 4: Overhead Tricep Extension
Set: 1 Working Set, just shy of failure.
Reps 12-15 reps. 2-3 reps RIR.

RIR: Reps In Reverse

 THE WORKOUT
WEEK 1: FRIDAY
Exercise 1: Standing Cable Curl
Set: 1 Working Set, just shy of failure.
Reps: 12-15 reps. 2-3 reps RIR.
Exercise 2: Cable EZ Bar Pushdown
Set : 1 Set, just shy of failure.
Reps : 12-15 reps. 2-3 reps RIR.

ARM
Exercise 3: Hammer Curl
Set : 1 Set, just shy of failure.
Reps: 12-15 reps. 2-3 reps RIR.
Exercise 4: Dip Machine
Set: 1 Set, just shy of failure.
Reps 12-15 reps. 2-3 reps RIR.
 THE WORKOUT
WEEK 2: MONDAY
Exercise 1: Standing BB Curl
Set: 2 Sets total, just shy of failure.
Reps : 12-15 reps. 1-2 reps RIR.
Exercise 2: Rope Pushdown
Set : 2 Sets total, just shy of failure.
Reps : 12-15 reps. 1-2 reps RIR.

ARM
Exercise 3: Machine Preacher Curl
Set : 2 Working Sets, just shy of failure.
Reps: 12-15 reps. 1-2 reps RIR.
Exercise 4: Overhead Tricep Extension
Set: 2 Working Sets, just shy of failure.
Reps 12-15 reps. 1-2 reps RIR.
 THE WORKOUT
WEEK 2: FRIDAY
Exercise 1: Standing Cable Curl
Set: 2 Working Sets, just shy of failure.
Reps: 12-15 reps. 1-2 reps RIR.
Exercise 2: Cable EZ Bar Pushdown
Set : 2 Sets, just shy of failure.
Reps : 12-15 reps. 1-2 reps RIR.

ARM
Exercise 3: Hammer Curl
Set : 2 Sets, just shy of failure.
Reps: 12-15 reps. 1-2 reps RIR.
Exercise 4: Dip Machine
Set: 2 Sets, just shy of failure.
Reps 12-15 reps. 1-2 reps RIR.
 THE WORKOUT
WEEK 3: MONDAY
Exercise 1: Standing BB Curl
Set: 3 Sets total, just shy of failure.
Reps : 12-15 reps. 1-2 reps RIR.
Exercise 2: Rope Pushdown
Set : 3 Sets total, just shy of failure.
Reps : 12-15 reps. 1-2 reps RIR.

ARM
Exercise 3: Machine Preacher Curl
Set : 3 Working Sets, just shy of failure.
Reps: 12-15 reps. 1-2 reps RIR.
Exercise 4: Overhead Tricep Extension
Set: 3 Working Sets, just shy of failure.
Reps 12-15 reps. 1-2 reps RIR.

*I want all these sets taken to failure. So if with each set you go down in reps that’s okay.
Take a little longer rest period as well, don’t rush into it.
 THE WORKOUT
WEEK 3: FRIDAY
Exercise 1: Standing Cable Curl
Set: 3 Working Sets, just shy of failure.
Reps: 12-15 reps. 1-2 reps RIR.
Exercise 2: Cable EZ Bar Pushdown
Set : 3 Sets, just shy of failure.
Reps : 12-15 reps. 1-2 reps RIR.

ARM
Exercise 3: Hammer Curl
Set : 3 Sets, just shy of failure.
Reps: 12-15 reps. 1-2 reps RIR.
Exercise 4: Dip Machine
Set: 3 Sets, just shy of failure.
Reps 12-15 reps. 1-2 reps RIR.

*I want all these sets taken to failure. So if with each set you go down in reps that’s okay.
Take a little longer rest period as well, don’t rush into it.
 THE WORKOUT
WEEK 4: MONDAY
Exercise 1: Standing BB Curl Exercise 2: Rope Pushdown
Set: 3 Sets total, last set to failure in Set : 3 Sets total, last set to failure in
desire rep range. desire rep range.
Reps : 12-15 reps. Reps : 12-15 reps.

ARM
Exercise 3: Machine Preacher Curl
Set : 3 Sets total, last set to failure in
desire rep range.
Reps: 12-15 reps.
Exercise 4: Overhead Tricep Extension
Set: 3 Sets total, last set to failure in
desire rep range.
Reps 12-15 reps.
 THE WORKOUT
WEEK 4: FRIDAY
Exercise 1: Standing Cable Curl Exercise 2: Cable EZ Bar Pushdown
Set: 3 Sets total, last set to failure in Set : 3 Sets total, last set to failure in
desire rep range. desire rep range.
Reps: 12-15 reps. Reps : 12-15 reps.

ARM
Exercise 3: Hammer Curl
Set : 3 Sets total, last set to failure in
desire rep range.
Reps: 12-15 reps.
Exercise 4: Dip Machine
Set: 3 Sets total, last set to failure in
desire rep range.
Reps 12-15 reps.
NICK WALKER’S MUTANT ARM GUIDE
“Every lift, every rep, and every drop of sweat gets you closer to your goal.
Remember that the journey to massive arms starts with the relentless pursuit of
your personal best.”
Nick Walker

ARM 2013

BLOCK THE NOISE. DO THE WORK.

2023