Rich Piana’s 8 Hour Arm Workout

Program Description

Rich Piana's arm workout is an intense, eight-hour program consisting of 16 mini-workouts spread throughout the day. Each mini-workout is a superset of two exercises. Some say the program can add an inch to arms in 24 hours. A couple of tips. First, keep your weights moderate. You have to do this all day. If you go heavy and train to failure, you won’t last more than a couple of hours. You should push in every mini-workout, but go 1-2 reps shy of failure. Perform your reps using a slow and controlled technique, emphasizing the negative part of the rep. Rest a minute or less between supersets. Plan to begin this workout by 8 am. Workout as follows: SUPERSET #1 EZ-Bar Skullcrushers 4 sets x 10 reps EZ-Bar Curls 4 sets x 10 reps SUPERSET # 2 Dumbbell Extensions 4 sets x 15 reps Dumbbell Hammer Curls 4 sets x 15 reps Alternate these 2 supersets with half hour breaks all day. With proper technique this should only take approximately 8 hours.

Program Overview