Arms Like Arnold Workout

by Brandon Hahn Athletic Xtreme


Remember old school Arnold. Back when it was pronounced as “Ahhhhhhhhnold”. The dude was jacked, with massive arms. You want that right? Of course you do, everyone wants big guns. Your workout should make your muscles feel like they are ready to pop. After the workout it feels like torture trying to raise your arm to take a sip of that precious protein shake. Well, we’ve spared nothing to make sure this a brutal assault on your bi’s and tri’s.


Like a well-oiled machine, all units will be firing to complete this mission. You might want to toss your protein shake into a camelpak, because you won’t want to do any lifting after this is over. For those that are ready, let’s begin!


The program follows a structured approach. We attack the stronger lifts first, and finish off with exercises that are pure isolation. As your arms fatigue, you will be required to continue providing max effort. The exercises are going to work the biceps and triceps fully, and that means from every angle. This routine will require a solid recovery period. Do not perform this more than once per week. You are also advised to consume a bit more protein to facilitate recovery. A good start would be to consume some BCAA’s from the midpoint to the end of the workout. BCAA’s can help reduce muscle catabolism and help boost performance. AXCell provides a precise balance of BCAA’s to optimize their full potential.


The Workout


You are performing Giant Supersets, and I only capitalize those words, because I want to make sure you understand the extreme balls-to-the-wall bad@ss workout you are about to perform. So, here’s the rundown on how each pairing should be completed:


Perform the first exercise, followed by the second exercise, then reduce the weight by 25%, and rep to failure on both exercises. Reduce that weight by another 25%, and again rep to failure. Rest 2 minutes. The rep range listed is for choosing your starting weight.


Example: 135 pound barbell curls for 6 reps, followed by 275 pound close grip bench for 6 reps. Then, 105 pound barbell curls to failure, followed by 205 close grip bench to failure. Finish with 75 pound barbell curl to failure, and 155 pound close grip bench to failure. Rest 2 minutes.


Barbell Curls SS Close Grip Bench Press


1 Giant Drop Set

6-8 Reps

2 Minute Rest

Reverse Grip Ez Bar Curls SS Skullcrushers


1 Giant Drop Set

8-10 Reps

2 Minute Rest

Dumbbell Hammer Curls SS Dumbbell Overhead Triceps Extensions


1 Giant Drop Set

10-12 Reps

2 Minute Rest

Dumbbell Concentration Curls SS Cable Triceps Pushdowns


1 Giant Drop Set

15 Reps

Head home and recover

The rep scheme is strategic. Yes, your arms will want to explode, and on paper it just seems the numbers go from one range to the next. However, as your muscles fatigue, the weight will feel heavier and heavier. This approach allows you to utilize lighter weights, rather than deciding to continue to go lighter and do less reps. We are also going to be fatiguing all of the muscle fibers with this approach. That will stimulate growth, along with a shock of the muscles. Be prepared to be sore for a few days. If you are looking for a fully armed assault, you should also add 1-2 scoops of Athletic Xtreme’s Supersize to the mix. Alright, enough talk, enjoy the pain!



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