Armageddon For Your Arms!

by Owen Branford
(Lancaster)

Armageddon for your arms!
By Owen Branford

First off I bet some of you are wanting to know why I call this the Armageddon workout. Well that’s simple, it burns like hell! So, how can you get those monster, sleeve filling arms that you have always been after? I’m sure that there are lots of people who would tell you that the way foreword is to carry on with the same boring old ‘8-10 reps per set and 3-4 sets per exercise’ Well through my own training I have discovered a great way of stimulating insane growth in your arms whilst keeping your workout varied and interesting. ‘So what is it?’ I hear you cry.

This programme for big arms use supersets which combine heavy low rep sets with light high rep sets. I know what you’re thinking, ‘that’s nothing new, I’ve seen lots of things like that before.’ Well hang fire there, the best is yet to come. For this training method to succeed you need to be doing five supersets per exercise, with the superset consisting of one heavy set and one lighter set. Now we get to the good bit. On the heavy set start with ten reps, and with every set increase the weight by 2.5kgs and drop the number of reps by two. On the lighter set start with twelve reps and with every set drop the weight by 2.5 kgs and increase the number of reps by 3.

Now, if you want to get those baseball biceps you need to train both the long and short head of the bicep. So here are the exercises that I would recommend doing.

To train the long head of the bicep: Standing Barbell Curls and Incline Curls.

To train the short head of the bicep: Preacher Curls and Spider Curls.

So here it is written down:
SUPERSET 1
Standing Barbell Curls (Heavy) Standing Barbell Curls (Light)
10Reps 20kg 12 Reps 20kg
8 Reps 22.5kg 15 Reps 17.5kg
6 Reps 25kg 18 Reps 15kg
4 Reps 27.5kg 21 Reps 12.5kg
2 Reps 30kg 24 Reps 10kg
SUPERSET 3
Incline Curls (Heavy) Incline Curls (Light)
10Reps 10kg 12 Reps 15kg
8 Reps 12.5kg 15 Reps 12.5kg
6 Reps 15kg 18 Reps 10kg
4 Reps 17.5kg 21 Reps 7.5kg
2 Reps 20kg 24 Reps 5kg


SUPERSET 2
Preacher Curls (Heavy) Preacher Curls (Light)
10Reps 20kg 12 Reps 20kg
8 Reps 22.5kg 15 Reps 17.5kg
6 Reps 25kg 18 Reps 15kg
4 Reps 27.5kg 21 Reps 12.5kg
2 Reps 30kg 24 Reps 10kg
SUPERSET 4
Spider Curls
(Heavy) Spider Curls
(Light)
10Reps 20kg 12 Reps 20kg
8 Reps 22.5kg 15 Reps 17.5kg
6 Reps 25kg 18 Reps 15kg
4 Reps 27.5kg 21 Reps 12.5kg
2 Reps 30kg 24 Reps 10kg