21 Arm Routines and Bonus Splits

7/28/2019 21 Arm Routines and Bonus Splits

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21 Arm Routines and Bonus splits

Arnolds Basic Bicep Routine

EXERCISESet#1

Set#2

Set#3

Set#4

Set#5

Set#6

Set#7

Set#8

Barbell Curl: 5-8 sets of 8-12cheating reps

Incline dumbbell curl: 5-8 sets of8-12 reps

Concentration curls: 5 sets of 10reps

XX XX XX

Dumbbell alternate bicep curl: 5

sets of 10 reps

XX XX XX

McDermotts Arms Routine

Circuit

EXERCISESet#1

Set#2

Set#3

Set#4

Set#5

Complete 5 rounds: XX XX XX XX XX

Rowing machine: 90 sec

Band Overhead triceps extension: 20 reps

Band alternating biceps curl: 20 reps, eachside

Standing stationary bike: 90 sec

Band triceps kickback: 20 reps

Lying band barbell curl: 20 reps

5x5 Arm Routine

EXERCISE Set#1

Set#2

Set#3

Set#4

Set#5

Warmup: XX XX XX XX XXClose-grip bench press: 2-3 sets of 8-12

repsXX XX

Barbell curl: 2-3 sets of 8-12 reps XX XX

Exercises: XX XX XX XX XX


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Close-grip bench press: 5 sets of 5 reps

Barbell curl: 5 sets of 5 reps

Weighted dips: 5 sets of 5 reps

Seated barbell curl: 5 sets of 5 reps

* Use the f irs t two sets as increasingly h eavier bui ldu p sets, doing no m ore than f ive reps. Use the same

weight o n the last three sets.

Dan Eslingers Arm Routine

EXERCISESet#1

Set #2 Set #3 Set #4

Narrow-grip pushup: 3 sets of 20 reps XX

Standing EZ-bar curl: 4 sets of 10-12 reps

Triceps pushdown-rope: 4 sets of 20 reps

Dumbbell alternating biceps curl: 4 sets of 10reps

Dip: 4 sets of 20 reps

Concentration curl: 4 sets of 10 reps

Close-grip bench press: 3 sets to failure XX

The Grip Workout

DirectionsInclude one of the following exercises at the end of each workout.

Two-Hand Pinch

Place two same-size weight plates (think 35s) together so the smooth sides face out, and grip them with

your thumb on one side and your fingers on the other.

Squeeze the plates together and lift them off the floor as though you were deadlifting. Hold them in front of

your body at arm's length for time.

Perform 3-5 sets. To make it even tougher, run some chain through the holes in the center of the plates

and rotate your wrists. The chains will add weight and will swing when you twist your wrists, adding

another element of challenge.

Sledgehammer Twist

Tie a 24-inch strap or rope to a 2.5-pound weight plate. Tie the other end to the head of a sledgehammer

(the longer the handle, the harder the exercise will be).

Hold the hammer at the end of the handle with both hands at waist height. While keeping the hammer

parallel to the ground, rotate the handle so the strap wraps around it and it begins hoisting the plate up in

the air.
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Continue until the plate touches the handle, and then unroll it to the floor. That's one set. Change the

direction you roll every set along with the hand that's in front. Do 2-3 sets with each hand in front.

This exercise works wrist flexion and extension while forcing you to overcome bad leverage, so it

strengthens the wrist in multiple directions.

Plate Curl

Hold a 10-pound plate by hooking your thumb around the lip on the outside edge and spreading your

fingers on the smooth side.

Curl the plate as normal but keep your wrist straight - don't let it buckle from the weight. Work up to two

plates and then a 25-pounder. Perform 3-5 sets of 3-5 reps on each hand.

Derek Poundstones Arm Routine

EXERCISESet

#1

Set

#2

Set

#3Floor Press or Close-grip bench press: 3 sets of 5-10 reps

Triceps pushdown or Incline french press: 3 sets of 8-15reps

Barbell curl: 2 sets of 50 reps XX

Hammer curl: 3 sets of 12-20 reps

Sled arm-over-arm pull: 3 sets to failure

Matt Kroczaleskis Arm Routine

EXERCISESet#1

Set#2

Set#3

Set#4

Close-grip bench press: 3 sets of 10, 8, 6 reps; 1 tripledrop set to failure

Triceps pushdown: 3 sets of 15, 12, 10 reps; 1 tripledrop set to failure

Lying triceps press: 3 sets of 15, 12, 10 reps; 1 tripledrop set to failure

Bench dip: 100 total XX XX XXBarbell curl: 3 sets of 20, 15, 10 reps; 1 triple drop set

to failure

Preacher curl: 3 sets of 20, 15, 10 reps; 1 triple dropset to failure

Dumbbell spider curl: 3 sets of 20, 15, 10 reps; 1 tripledrop set to failure

Lying EZ-bar cable curl: 3 sets of 20, 15, 10 reps; 1triple drop set to failure


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Tim Kennedys Arm Routine

EXERCISESet#1

Set#2

Set#3

Set#4

Chin-up: 3 sets of 8 reps XX

EZ-bar curl: 4 sets of 8 reps

Isometric Barbell curl hold: 4 sets of 10-15 sec

Superset: XX XX XX XX

Tricep dips with chains: 4 sets of 5-8 reps

Cable woodchop w/ triceps rotation: 4 sets of 8 reps,each side

Standing one-arm cable curl: 12 reps, each side XX XXCable rope overhead extension or band triceps

extension: 100 repsXX XX XX

Superset:XX XX XX XXBarbell forearm curl: 3 sets of 10 reps XX

Cuddyer curl: 3 sets of 20 reps, each side XX

Ronnie Colemans Routine Biceps

EXERCISE Set #1 Set #2 Set #3

Alternating dumbbell bicep curl: 3 sets of 10-15 reps

Preacher curl: 3 sets of 10-15 reps

Standing one-arm cable curl: 3 sets of 10-15 repsConcentration curls: 3 sets of 10-15 reps

The Ultimate Forearm Routine

Circuit

Forearm Training - Week 1


Seated barbell wrist curl: 12 reps

Standing reverse barbell wrist curl: 12 reps

Hammer curls: 12 reps



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Seated dumbbell wrist curl: 12 reps

Seated dumbbell reverse wrist curl: 12 reps

Reverse barbell curl: 12 reps



Standing cable wrist curl: 15 reps

Standing cable reverse wrist curl: 15 reps

Hammer curls: 12 reps

John Meadows Arm Routine

Circuit

EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5

Triceps pushdown: 1 set of 10 reps

Grip dumbbell curl: 1 set of 8 reps

Dumbbell curl: 1 set of 6 reps

* Perform a three second negat ive.

** Perform at n ormal speed.

90-second res t. Repeat.

Lou Ferrignos Arm Routine

EXERCISESet#1

Set#2

Set#3

Set#4

Barbell Curl: 2 sets of 15-20 reps XX XX

Incline dumbbell curl: 3-4 sets of 10-8 reps

Preacher Curl or Machine Preacher curl: 4 sets of 10-

8 repsTriceps pushdown: 4 sets of 10-8 reps

Lying triceps press: 4 sets of 10-8 reps

Standing overhead barbell triceps extension: 4 setsof 10-8 reps

Barbell wrist curl: 4 sets of 15-10 reps


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*Note: Lou l ikes to pyramid u p in weight /down in reps for successive sets.

**Eight l ight warm up sets

Slys Arms Race

EXERCISE Set#1

Set#2

Set#3

Set#4

Set#5

4-5 Rounds: XXUnderhand narrow-grip cable pulldowns: 12-15

reps

Barbell curl: 1 set to failure narrow-grip, 6-8reps with wide-grip

Incline alternating hammer curl: 10-12 reps

High cable curls: 10-12 reps, squeezing at top

Bandbell curls to reverse curls: 10-12 reps

Barbell wrist curl: 25 reps

Reverse barbell wrist curl: 25 reps

Body Bar shake curls: 25-30 reps

Timed hang from bar: 120 sec

Smith machine close-grip bench press:explosive reps to failure

Dips: 20-25 reps

Lying triceps press: 12-15 reps

Bench dips: to failure

Triceps pushdowns: 12-15 repsPush-ups: 3 sets to failure

*A bandbel l is a device invented by Wests ide Barbel l founder Lou is Simmo ns featur ing weigh ts at tached to

the ends of a barbel l by bands, creat ing instabi l i ty .

**Grapple gr ips are short , thick cable at tachments.

Phil Heath

EXERCISE

Set

#1

Set

#2

Set

#3

Set

#4

Set

#5

Set

#6

Set

#7One-arm dumbbell extensions: 3 sets

of 10-12 repsXX XX XX XX

Two-arm tricep dumbbell kickbacks: 3sets of 10-12 reps

XX XX XX XX

Weighted bench dip: 2 sets of 10-12reps

XX XX XX XX XX


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Triceps Pushdowns - FST-7: 7 sets of8-12 reps

Klitschkos Routine

EXERCISESet#1

Set#2

Set#3

Set#4

Set#5

Set#6

Simulated punches w/ dumbbells: 6rounds of 1 min

Simulated punches w/ med ball: 6rounds of 3 min

Hammer curls: 3 sets of 20 reps XX XX XX

Incline dumbbell curl: 3 sets of 20 reps XX XX XXHeavy bag: 5 min, 30 min w/ weight, 5

min

XX XX XX XX XX

Bench dips: 3 sets of 30 reps XX XX XXTriceps pushdowns - rope: 3 sets of 20

repsXX XX XX

Thomas Jones Arm Routine Monday


Close grip Bench Press: 3 sets of 10 reps

Tricep dips: 3 sets of 10 reps

Row isolation: 2 sets of 1 rep XX

Band triceps pushdown: 3 sets to failure

Thomas Jones Arm Routine Thursday


Rowing: 3 sets of 40 yds

Triceps sled work: 3 sets of 40 yds

Thomas Jones Arm Routine Friday


Incline dumbbell curl: 3 sets of 8 reps


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* Straddle a standard t-bar row un it . Pul l the bar up to your chest , hold for six seconds, then low er i t . Do one

quick rep, then repeat the hold pro cess for f ive seconds. Do another quick rep, then cont inue l ike this un t i l

you're holding for one second.

Gregg Plitt

EXERCISE Set #1 Set #2 Set #3superset: XX XX XX

Barbell curl: 3 sets of 10,8,6 reps

Forward bend curl: 3 sets of 10,8,6 reps

alternating seated dumbbell curl: 3 sets of 10,8,6 reps

High cable curls: 3 sets of 10,8,6 reps

superset: XX XX XX

close-grip barbell bench press: 3 sets of 10,8,6 reps

Tricep dips: 3 sets of 10,8,6 reps

standing dumbbell triceps extension: 3 sets of 10,8,6 repssuperset: XX XX XX

triceps pushdowns - rope: 3 sets of 10,8,6 reps

reverse-grip triceps pushdowns: 3 sets of 10,8,6 reps

tricep dumbbell kickback: 3 sets of 10,8,6 reps

The Finisher

EXERCISESet

#1

Set

#2

Set

#3

Set

#4Hammer Curls (Descending weight): 4 sets of 10

reps

Static Plate Hold: 1 rep XX XX XX

Or

5x5

Finisher Arm Routine

Biceps:

Dumbbell curls (any variation)


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Dropset 5sets, 5 reps. Decrease 5lbs each set, done

in a circuit.

Triceps:

Cable Pushdowns

Dropset 5sets, 5 reps. Decrease 5lbs each set, done

in a circuit.

Arms By The Book Workout (BobHoffman)

EXERCISE Set #1

Warm-up: XX

Power Snatch: 1 set of 5-10 reps

One-arm kettlebell jerk: 1 set of 5-10 reps

One-arm kettlebell snatch: 1 set of 5-10 reps

Standing military press: 1 set of 5-10 repsBarbell Squat: 1 set of 5-10 reps

One-arm overhead squat: 1 set of 5-10 reps

Kettlebell High pull: 1 set of 5-10 reps

Standing Barbell Press behind neck: 1 set of 5-10 reps

Power clean: 1 set of 5-10 reps

Double kettlebell Jerk: 1 set of 5-10 reps

Snatch deadlift: 1 set of 5-10 reps

Optional: XX

Barbell curl: 1 set of 5-10 repsAlternate dumbbell curl: 1 set of 5-10 reps

Scott Dorn Routine


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EXERCISE Set #1 Set #2 Set #3 Set #4

Biceps XX XX XX XX

Barbell Curl, 8-12 reps

Hammer Curls, 8-12 reps XX XX

Concentration Curls, 8-12 reps XX XXTriceps XX XX XX XX

Smith Machine Close Grip Bench Press, 8-12 reps

Triceps Pushdown Rope Attachment, 8-12 reps

Cable One Arm Triceps Extension, 8-12 reps XX XX

Cardio XX XX XX XX

Jogging Treadmill, 20 min XX XX XX


Chest XX XX XX XXIncline Dumbbell Press, 8-12 reps

Dumbbell Bench Press, 8-12 reps

Dumbbell Flyes, 8-12 reps

Abs XX XX XX XX

Hanging Leg Raises, 50+ reps

Cable Crunch, 50+ reps XX XX

Dumbbell Side Bend, 50+ reps XX XX

Exercise Ball Crunch, 50+ reps

Rest

EXERCISESet#1

Set#2

Set#3

Set#4

Set#5

Set#6

Set#7

Set#8

Hamstrings XX XX XX XX XX XX XX XXSeated Leg Curl, 25-50

repsXX XX XX XX

Calves XX XX XX XX XX XX XX XXSeated Calf Raise, 25-50

repsCardio XX XX XX XX XX XX XX XX

Stairmaster, 30 min XX XX XX XX XX XX XX


Back XX XX XX XX


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Wide Grip Lat Pulldowns, 8-12 reps

Smith Machine Bent Over Row, 8-12 reps

Bent Over Two Dumbbell Row, 8-12 reps

Smith Machine Stiff Legged Deadlift, 8-12 reps

Abs XX XX XX XXHanging Leg Raise, 25-50 reps

Cable Crunch, 25-50 reps

Dumbbell Side Bend, 25-50 reps

Exercise Ball Crunch, 25-50 reps


Shoulders XX XX XX XX

Standing Barbell Press, 8-12 reps

Side Lateral Raise, 8-12 reps XX

Front Dumbbell Raise, 8-12 reps XX XX

Cable Seated Lateral Raise, 8-12 reps

Cardio XX XX XX XX

Jogging Treadmill, 45 min XX XX XX


Quads XX XX XX

Barbell Squat, 15-25 repsCalves XX XX XX

Seated Calf Raise, 20-25 reps

Josh Lennert's Workout


Superset: XX XX XX

Incline bench press: 3 sets 10-20 repsCable triceps extensions: 3 sets of 10-20 reps

Superset: XX XX XX

Barbell Bench press: 2 sets of 15-30 reps XX

Pushups: 1 set of 10 reps, 1 set to failure XX

Superset: XX XX XX

Decline bench press: 1 set 15-25 reps XX XX


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21 Arm Routines and Bonus Splits

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