Right now you're questioning my sanity. 5,000 reps? Yes, 5,000 reps.
This is a 10 week arm specialization program designed to beef up your biceps and triceps. Before you click away, discounting this type of approach, understand that it's nothing new. Specialization programs have been around forever.
As bodybuilding legend Vince Gironda said, “Rules are made to be challenged, questioned, changed or completely broken. There is no absolute right way, or wrong way, to workout.”
It's time to break the rules. You want big arms? Pencil in this program over the course of the next 10 weeks and back it with plenty of food and sleep.
Blast Week Workouts
Monday - Chest, Shoulders and Arms
Wednesday - Legs and Arms
Friday - Back, Traps and Arms
Cruise Week Workouts
Monday - Chest, Shoulders and Arms
Thursday - Legs, Back and Arms
Day 1
Chest, Shoulders and Arms
Sets: 3 Reps: 5-8
Sets: 2 Reps: 10-12
Sets: 3 Reps: 5-8
Sets: 2 Reps: 10-12
Sets: 5 Reps: 10
Sets: 5 Reps: 10
Sets: 5 Reps: 10
Sets: 5 Reps: 10
Sets: 5 Reps: 10
Day 2 - rest day
Description is empty
No exercises
Day 3
Legs and Arms
Sets: 3 Reps: 5-8
Sets: 2 Reps: 10-12
Sets: 3 Reps: 10-12
Sets: 2 Reps: 10-12
Sets: 5 Reps: 10
Sets: 5 Reps: 10
Sets: 5 Reps: 10
Sets: 5 Reps: 10
Sets: 5 Reps: 10
Day 4 - rest day
Description is empty
No exercises
Day 5
Back, Traps and Arms
Sets: 2 Reps: 5-8
Sets: 3 Reps: 5-8
Sets: 2 Reps: 10-12
Sets: 2 Reps: 8-10
Sets: 5 Reps: 10
Sets: 5 Reps: 10
Sets: 5 Reps: 10
Sets: 5 Reps: 10
Sets: 5 Reps: 10
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises
Day 8
Chest, Shoulders and Arms
Sets: 3 Reps: 5-8
Sets: 3 Reps: 10-12
Sets: 3 Reps: 5-8
Sets: 3 Reps: 10-12
Sets: 5 Reps: 5
Sets: 5 Reps: 10
Sets: 5 Reps: 10
Day 9 - rest day
Description is empty
No exercises
Day 10 - rest day
Description is empty
No exercises
Day 11
Legs, Back and Arms
Sets: 3 Reps: 5-8
Sets: 3 Reps: 10-12
Sets: 3 Reps: 5-8
Sets: 3 Reps: 10-12
Sets: 5 Reps: 5
Sets: 5 Reps: 10
Sets: 5 Reps: 10
Day 12 - rest day
Description is empty
No exercises
Day 13- rest day
Description is empty
No exercises
Day 14 - rest day
Description is empty
No exercises