Justin’s Offseason Training Split to Hit Arms Twice Weekly
Sunday: Chest and triceps
Monday: Back and biceps
Tuesday: Shoulders and hamstrings
Wednesday: Chest and triceps
Thursday: Back and biceps
Friday: Quads and hams
Saturday: OFF
Justin’s Arm Workout
Biceps
One-Arm Machine Preacher Curls 3 x 12, 12, 8-10 each arm*
Barbell Curls 3 x 12-15, 12-15, 8-10+
Incline Dumbbell Curl 3 x 12-15, 10-12, 8-10
superset with
Rope Hammer Curls 3 x 15-20, 12-15, 10-12
*One-second flex at top of each rep.
+Lift at regular speed, and lower each rep for three seconds.
Triceps
Cable Pushdowns 3 x 12-15, 12, 8-10*
One-Arm Rope Pushdowns 3 x 12-15, 12, 8-10*
Machine Dips 3 x 10-15+
Overhead Extensions, Dumbbell or EZ-Bar 3 x 12-15, 10-12, 8-10
superset (optional) with
Reverse-Grip Skull-Crushers 3 x 12-15, 10-12, 8-10
*One-second flex at completion of each rep.
+Lift at regular speed, and lower each rep for three seconds.