Big hands in 12 weeks? Yes, you can do that too! Join us in the fight for huge arms!

Author: Šárka Randáčková

12 weeks Training plan

02.12.2019

8 minut čtení

Hands, paws, hammers... call them what you want. In bodybuilding, they've always been one of the most tempting targets of our efforts! I'd even dare to say that you, you, you, even you, ... yes YOU, you originally started training for the arms! Just admit it!

Of course you want steady development and functional muscles now, but stunning arms are certainly still high on your priority list!

But now you don't have to dream anymore!

The workout we're bringing you today will dramatically increase the size and strength of your arms in just 12 weeks! It consists of 16 training units, with no two being the same. This will make your journey as fun as possible!

What does this miracle program look like?

You do 16 workouts in 12 weeks. How simple, right?! You'll work out twice a week in weeks 1, 4, 7 and 10, then the rest of the weeks you'll work out one workout at a time.

The program consists of 4 three-week blocks that get progressively harder. Each block is divided into three training approaches:

Intensity: heavier average weight lifted, higher frequency, emphasis on CNS improvement.
Volume: Higher total number of repetitions. Higher repetitions.
Density: Reduce rest and add intensification techniques such as crash sets and supersets. The goal is to increase the volume of work per unit time.

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Note: This program utilizes several techniques such as bulked sets and varying tempos. Study them before you start your workout!

Level 1: Weeks 1 to 3

Week 1: Intensity

Workout 1 (Tuesday)

	Exercise	Series	Repetition	Break
A	Negative bench press on close	5	3-5	2 min.
B	Bicep lifts with big axis (light cheating)	5	3-5	2 min.
C	Negative triceps extensions	4	6-8	90 sec.
D	Reverse hammer raises on a positively inclined bench	4	6-8	90 sec.

Workout 2 (Friday)

	Exercise	Series	Repetition	Break
A	Negative triceps extensions	5	5	2 min.
A	Special technique: mass series. 5 reps with 3RM (10 sec breaks between reps, weights put down)
B	Biceps lifts on Scott bench	5	5	2 min.
B	Special technique: mass series. 5 reps with 3RM (10 sec breaks between reps, weights put down)
C	Bench press on close	5	3-5	2 min.
D	Biceps lifts on Scott bench with overhand grip	5	3-5	2 min.

Week 2: Volume

Workout 3 (Tuesday)

	Exercise	Series	Repetition	Break
A	Negative triceps extensions with single arms	4	6-8	90 sec.
B	Bicep lifts on Scott bench with one arm	4	6-8	90 sec.
C	Triceps extensions on pulley	4	8	90 sec.
C	Special technique: tempo contrast (reps 1-2 and 5-6 = 604 tempo; reps 3-4 and 7-8 = explosive)
D	Biceps lifts on pulley	4	8	90 sec.
D	Special technique: tempo contrast (reps 1-2 and 5-6 = 604 tempo; reps 3-4 and 7-8 = explosive)
E	Overhead rope extension	3	10-12	1 min.
F	Biceps one-arm sit-ups	3	10-12	1 min.

Week 3: Density

Workout 4 (Tuesday)

	Exercise	Series	Repetition	Break
A1	Positive bench press on close	3	8-10	none
A2	Biceps lifts with a large axis	3	8-10	None
A3	Triceps rope press	3	12-15	2 min.
B1	Shrugs with narrow underhand grip	3	8-10	none
B2	Endurance in L position (L seat)	3	8-10	none
B3	Biceps lifts with elbows behind (Drag Curl)	3	12-15	2 min.

Level 2: Weeks 4-6

Week 4: Intensity

Training 5 (Tuesday)

	Exercise	Series	Repetition	Break
A	Bench press on close, mass series	5	5x1	2 min.
A	Special Technique. At each break, put the weights down.
B	Shrugs on close grip (with weights if possible)	5	5x1	2 min.
B	Special Technique: Perform a total of 5 reps with 10 second breaks. At each break, put the weights down.
C1	Negative triceps extensions	4	4-6	15 sec.
C2	Bicep lifts with big axis standing	4	4-6	2 min.

Workout 6 (Friday)

	Exercise	Series	Repetition	Break
A	Barbell push-ups with weights, extended fives	5	10	2 min.
A	Special technique: series with break. Total of 10 reps with 5RM (bounce 5 reps, rest 10 sec, 3 reps, rest 10 sec, 2 reps)
B	Hammer lifts, extended fives	5	10	2 min.
B	Special technique: series with break. Total 10 reps with 5RM (push off 5 reps, rest 10 sec, 3 reps, rest 10 sec, 2 reps)
C1	Negative triceps extensions with single arm	4	4-6	15 sec.
C2	Biceps Overhead Scott Bench Raises	4	4-6	2 min.

Week 5: Volume

Workout 7 (Tuesday)

	Exercise	Series	Repetition	Break
A1	Triceps pulley press	10	10	1 min.
A2	Biceps pull-ups on the bottom pulley	10	10	1 min.

Week 6: Density

Workout 8 (Tuesday)

	Exercise	Series	Repetition	Break
A1	Negative close bench press	4	6-8	15 sec.
A2	Bicep lifts with large axis standing (wide grip)	4	8-10	15 sec.
A3	Triceps overhead single arm extensions	4	15-20	2 min.
B1	Shrugs on close grip (with weights if possible)	4	6-8	15 sec.
B2	Barbell push-ups (with weights if possible)	4	8-10	15 sec.
B3	Bicep lifts with large axis standing (narrow grip)	4	15-20	2 min.

Level 3: Weeks 7-9

Week 7: Intensity

Workout 9 (Tuesday)

	Exercise	Series	Repetition	Break
A	Bench press, close set	6	5-1	3 min.
A	Special technique: crashing series. Perform a total of 5 reps with 10 second breaks. Start close to 1RM and lose about 5 pounds with each rep.
B	Bicep lifts with a large axis standing crash series	6	5-1	3 min.
B	Special technique: crashing series. Perform a total of 5 reps with 10 second breaks. Start close to 1RM and lose about 5 pounds with each rep.

Workout 10 (Friday)

	Exercise	Series	Reps	Break
A1	Shrugs (with weights if possible)	10	3	1 min.
A1	Special techniques: 1) hold the peak contraction for 3 seconds on each repetition 2) alternate between A1 and A2
A2	Barbell push-ups (with weights if possible)	10	3	1 min.

Week 8: Volume

Workout 11 (Tuesday)

	Exercise	Series	Repetition	Break
A1	Negative triceps extensions	10	6-8	90 sec.
A2	Bicep lifts on Scott bench	10	6-8	90 sec.
B1	Triceps extensions on overhead pulley	4	8	15 sec.
B1	Special techniques: 1) tempo contrast (reps 1-2 and 5-6 = 604 tempo; reps 3-4 and 7-8 = explosive) 2) superseries
B2	Biceps lifts on the bottom pulley	4	8	1 min.
B2	Special techniques: 1) tempo contrast (reps 1-2 and 5-6 = 604 tempo; reps 3-4 and 7-8 = explosive) 2) superseries

Week 9: Density

Workout 12 (Tuesday)

	Exercise	Series	Repetition	Break
A1	Shrugs on close grip (with weights if possible)	3	6-8	15 sec.
A2	Barbell push-ups (with weights if possible)	3	6-8	15 sec.
A3	Bicep lifts with large axis standing (wide grip)	3	10-12	15 sec.
A4	Triceps extensions with one arm in supine position	3	10-12	3 min.

Level 4: Weeks 10-12

Week 10: Intensity

Training 13 (Tuesday)

	Exercise	Series	Repetition	Break
A	Bench press underhand	9	3/2/1	3 min.
A	3/2/1 waves (1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1)
B	Lunges (with weights if possible)	9	3/2/1	3 min.
B	3/2/1 waves (1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1)

Practice 14 (Friday)

	Exercise	Series	Repetition	Break
A	Negative triceps extensions	9	5/4/3	2 min.
A	5/4/3 waves (1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3)
B	Hammer strokes	9	5/4/3	2 min.
B	5/4/3 waves (1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3)

Week 11: Volume

Workout 15 (Tuesday)

	Exercise	Series	Repetition	Break
A	Bench press to close, overcoming isometric portion, upper range of motion	4	30 sec.	1 min.
B	Bicep lifts with large axis standing, using isometric portion, mid range of motion	4	30 sec.	1 min.
C	Triceps extensions on pulley, 2/1 (with rope)	4	10	1 min.
C	Special technique: 2/1 - lifting with 2 hands, lowering with one hand and 5 seconds
D	Biceps machine lifts, 2/1	4	10	1 min.
D	Special technique: 2/1 - lifting with 2 hands, lowering with one hand and 5 seconds
E	Triceps extensions one arm overhead	3	12-15	45 sec.
F	Bicep lifts with large axis standing overhead	3	12-15	45 sec.

Week 12: Density

Workout 16 (Tuesday)

	Exercise	Series	Repetition	Break
A	Shrugs on close grip (with weights if possible)	3	6-8	15 sec.
A2	Barbell push-ups (with weights if possible)	3	6-8	15 sec.
A3	Bicep lifts with large axis standing (wide grip)	3	10-12	15 sec.
A4	Triceps extensions with one arm in supine position	3	10-12	15 sec.
A5	Biceps lifts on lower pulley	3	15-20	15 sec.
A6	Triceps extensions on pulley	3	15-20	4 min.

Reach new heights!

If you follow this program to the letter and eat and supplement properly, you should reach a new level of arm development. It is possible that in 12 weeks your arms will grow 2.5 - 3.5 cm!

Get to work!!

Source: www.t-nation.com -Armed For Combat
By Christian Thibaudeau