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The 6-Week Arm Blueprint
How to Force Your Arms to Grow in 42 Days (no matter your genetics)
Preview: Stick to this and I guarantee you’ll see results.
If you're stuck on arms, this one's for you.
I put together a 6-week arm blueprint that I want you to try.
Three sessions a week, biceps and triceps prioritised, and by the end you should see the difference in the mirror.
Read this read and thank me later:
The 6-Week Arm Blueprint
How to Force Your Arms to Grow in 42 Days (no matter your genetics)
Preview: Stick to this and I guarantee you’ll see results.
If you're stuck on arms, this one's for you.
I put together a 6-week arm blueprint that I want you to try.
Three sessions a week, biceps and triceps prioritised, and by the end you should see the difference in the mirror.
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Session 1
(Higher volume)
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1. Dip on the Machine or Dip Station.
Warm up light, then work up to your 6-10 rep working weight. Just make sure you don't lean forward and let the chest take over.
2. Preacher Curl on a Machine (plate loaded if you have it).
First and second set are your best two. That's why we only do two working sets, and we push both to failure.
3. Poliquin Push Down.
Lying back on a bench in line with the cable, elbows fixed, full extension and lock out.
4. Reverse Curl for Forearms
Thumb around the bar so the biceps do less work. 8-10 reps.
1. Single arm tricep extension (machine or single arm rope extension)
Torso pressed against the pad, elbow locked.
2. Single arm dumbbell preacher curl.
Two working sets is plenty.
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Session 2
(lower volume, mid-week)
Session 3
(Higher volume)
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1. Close grip Smith machine press.
Elbows tucked, 8 reps.
2. Bicep chin-up
Same movement as a chin-up but hunched over, curling the handle towards you rather than pulling your chest up (destroys biceps and forearms)
3. Cable crossover for triceps.
Head-height cable, one arm at a time, lean forward slightly for the stretch.
4. Rope curl
Face away or towards, your call.
A few things worth knowing
Stick to this for 5-6 weeks and let me know what happens.
If your program hasn't moved on in a while, give the full video a watch.
Uncle Mike.
