Friday Arm Day

Jason’s Friday Arm Day Workout

Weighted Dips May 2013Friday has been arm day for me for the past couple of months. It’s nice because it’s the end of the week and all the heavy lifting has been done. That’s not to say I go soft on my arm training. But there are no compound exercises that day, so naturally the weights aren’t as heavy. I also like to pump out more reps for arms. They seem to respond better to the 12-15 rep range for me.

I normally start out with triceps and my volume for triceps is often higher than my biceps workout. Tri’s make up the bulk (pun intended!) of your arm mass. So it makes sense to do a little more for them.

Triceps and Biceps Workout

Close-Grip Bench Press: 3 sets x 12 reps * drop set on final set

Reverse Overhead Rope Extensions: 3 sets x 15 reps ** Double Rest-Pause on final set

Weighted Dips: 3 sets x 12 reps * drop set on final set

One-Arm Cable Extensions: 3 sets x 15 reps

Standing Barbell Curls: 3 sets x 10-12 reps * drop set on final set

Alternate Dumbbell Curls: 3 sets x 10-12 reps * drop set on final set

One-Arm Preacher Curls: 3 sets x 12 reps

I’m a big fan of close-grip bench press and dips for building massive triceps. Those are my two favorite exercises for triceps. But I also do some cables and ropes to get that burn. My biceps workout is pretty standard. I feel like basic movements are best for biceps.

I hit a drop set on the last set of several exercises. This always gives me that extra burn. I also hit a rest-pause set for my final set of rope extensions. This is where you do a set then rest about seven seconds and go again with the same weight, then repeat once more. This is one of my favorite techniques and it creates a monster pump.

Train with Passion,


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