Rich Piana’s 8 Hour Arm Workout

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.

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