Arms Mode

Jaron Z.

Shoulder, arm, and back focused program. With intensity techniques for extra gainz. 

How to progress:
-You can go 6 days in a row, or 3 on 1 off, if you need an extra rest day. 

-Don't worry about trying to hit the top end of the rep ranges, just make sure your reps don't fall below the minimum rep range. 

-There should be some rep dropoff set to set. If your reps don't drop from the 1st set vs the last set, you're not training close enough to failure.

-Each week try to add 5-10 pounds to compound lifts (2.5 pounds for isolations) and match reps from the previous week's session. OR beat your reps by 1 from the previous week's session, with the same weight from the previous week.

Note: *The first set of each exercise is the one you're trying to match/beat reps from the previous week. This is how you're going to gauge performance. 
Matching subsequent sets isn't as important, although performance should be similar to the previous week's session.*

*If you're unable to match, or beat reps, stick with the same weight next week, until you can beat your reps; then repeat.

-If you're feeling too beat up; or if your performance drops significantly for 2 or 3 sessions, take 3 rest days in a row. If you need to do this, repeat the previous week, then try progressing again.

*How to perform a Myo rep match set*:
-Perform the 1st set as usual. This 1st set should be taken to the appropriate RPE. 

-On all subsequent sets hit the same amount of reps as your first set, with as many rest pause, mini sets as it takes. 

Example: on the first set you’re able to get 18 reps @ RPE 9. 
On the 2nd set, you can only get 12 reps @ RPE 9. Rest 5-10 seconds and perform another 6 reps to get 18 total reps. 
On set 3, you may have to perform several mini sets, with several 5-10 second rest periods to match the 18 reps from set 1.

-Rest a normal amount of time in between each myo rep match set.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Hamstring Curl

Platz Squat

Deadlift (Deficit)

Leg Press

Standing Calf Raise

Cable Crunch

Hanging Leg Raise

Powell Raise

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Tricep Extension (Barbell)

Incline Chest Fly (Dumbbell)

Barbell Row

Pullover (Dumbbell)

Seated Row (Cable)

Seated Shoulder Press (Dumbbell)

Upright Row (Cable)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Meadows Curls

Wrist Curls

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Shrug (Barbell)

Incline Fly Press (Dumbbell)

Leg Curl

Leg Extension

Squat (Barbell)

Bench Press (Close Grip)

Tricep Rope Push Down (Cable)

Preacher Curl (Dumbbell)

Lateral Raise (Cable)

1 reviews for Arms Mode

Jaron Z.