10 Week Program & 5,000 Rep Arm Specialization Program
Workout Description
Right now you’re questioning my sanity. 5,000 reps? Yes, 5,000 reps.
This is a 10 week arm specialization program designed to beef up your biceps and triceps. Before you click away, discounting this type of approach, understand that it’s nothing new. Specialization programs have been around forever.
As bodybuilding legend Vince Gironda said, “Rules are made to be challenged, questioned, changed or completely broken. There is no absolute right way, or wrong way, to workout.”
It’s time to break the rules. You want big arms? Pencil in this program over the course of the next 10 weeks and back it with plenty of food and sleep.
5,000 Rep Rules of War
Here are the rules:
Blast and Cruise. Over the course of the next 10 weeks you will alternate between blast weeks and cruise weeks. Blast weeks feature 3 arm building workouts and are super-high volume. Cruise weeks are still challenging, but the frequency is dropped to 2 workouts and the volume per session is cut in half.
- Blast weeks – 3 workouts, performed on Monday, Wednesday and Friday. 250 total reps per workout.
- Cruise weeks – 2 workouts, performed on Monday and Thursday. 125 total reps per workout.
Minimize the Other Guys. The “other guys” being chest, back, shoulder and leg work. You won’t be doing many sets for each of these muscle groups.
Eat Your Protein. I don’t care who you are or what you weigh. I want you to eat at least 200 grams of protein per day. If you can hit a minimum of 220 grams per day, better yet.
Slap on the Feedbag. Eat. Eat more. 500 calories above maintenance and no less. If you are still hungry eat more. Food equals growth, food equals recovery. You are after both during the next 10 weeks.
Blast Week Workouts
- Monday – Chest, Shoulders and Arms
- Wednesday – Legs and Arms
- Friday – Back, Traps and Arms
| Monday | ||
|---|---|---|
| Chest, Shoulders and Arms | ||
| Exercise | Sets | Reps |
| Bench Press | 3 | 5-8 |
| Pec Dec | 2 | 10-12 |
| Military Press | 3 | 5-8 |
| Side Lateral Raise | 2 | 10-12 |
| Arm Work | ||
| Close Grip Bench Press | 5 | 10 |
| Dumbbell Curls | 5 | 10 |
| Lying Triceps Extension | 5 | 10 |
| Rope Cable Curls | 5 | 10 |
| Close Grip Push Ups | 5 | 10 |
| Wednesday | ||
|---|---|---|
| Legs and Arms | ||
| Exercise | Sets | Reps |
| Squats | 3 | 5-8 |
| Leg Extensions | 2 | 10-12 |
| Leg Curls | 3 | 10-12 |
| Seated Calf Raises | 2 | 10-12 |
| Arm Work | ||
| French Press | 5 | 10 |
| EZ Bar Curls | 5 | 10 |
| Bench Dips | 5 | 10 |
| Hammer Curls | 5 | 10 |
| Dumbbell Kickbacks | 5 | 10 |
| Friday | ||
|---|---|---|
| Back, Traps and Arms | ||
| Exercise | Sets | Reps |
| Deadlifts | 2 | 5-8 |
| Barbell Rows | 3 | 5-8 |
| V-Bar Pull Downs | 3 | 10-12 |
| Barbell Shrugs | 2 | 8-10 |
| Arm Work | ||
| Tate Press | 5 | 10 |
| Barbell Curls | 5 | 10 |
| Cable Tricep Extensions | 5 | 10 |
| Machine Curls | 5 | 10 |
| Dumbbell Tricep Extensions | 5 | 10 |
Cruise Week Workouts
- Monday – Chest, Shoulders and Arms
- Thursday – Legs, Back and Arms
| Monday | ||
|---|---|---|
| Chest, Shoulders and Arms | ||
| Exercise | Sets | Reps |
| Bench Press | 3 | 5-8 |
| Pec Dec | 3 | 10-12 |
| Military Press | 3 | 5-8 |
| Side Lateral Raise | 3 | 10-12 |
| Arm Work | ||
| Close Grip Bench Press | 5 | 5 |
| Dumbbell Curls | 5 | 10 |
| Cable Tricep Extensions | 5 | 10 |
| Thursday | ||
|---|---|---|
| Legs, Back and Arms | ||
| Exercise | Sets | Reps |
| Squats | 3 | 5-8 |
| Leg Curls | 3 | 10-12 |
| Barbell Rows | 3 | 5-8 |
| V-Bar Pull Downs | 3 | 10-12 |
| Arm Work | ||
| Weighted Chin Ups (Palms towards face) | 5 | 5 |
| Lying Tricep Extensions | 5 | 10 |
| EZ Bar Curls | 5 | 10 |