ARM FARM Volume 1: Training by Cooper Palmer in TrainHeroic

ARM FARM Volume 1

Iron Cowboy Fitness

Bodybuilding
Coach
Cooper Palmer

6 week program to help get your arms bigger and better. This program is 6 weeks long, it has 3 days a week. Its built to accompany another program you may be following to add volume and build your arms! If you are doing a program with heavy arm work this may not be the one to add. If you wished your arms were a little bigger, and badder look no further. Join the arm farm and grow like never before.

benefit-image-0
Simple to follow
Don't waste time wondering what to do. Follow the instructions and pair with your other workouts.
benefit-image-1
Compliments Most Programs
You don't need to stop your other program. Sprinkle these workouts in 3 days a week for 6 weeks to harvest some serious ARMS.
benefit-image-2
Improve Gymnastics
Many times we find that people struggle with gymnastics movements. (pull-ups, dips, muscle-ups, etc.) This program will help get your arms stronger to help assist in getting those more challenging gymnastic movements.
Features
feature-icon
Programming 3 days per week
3 days of exercises to add to any program.
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
barbell // bands // Dumbbells/Kettlebells
Recommended
Bench
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Close Grip Bench Press

5 x 8

B

Dip

4 x MAX

C1

Db Rolling Tricep extension

3 x 10

C2

Hex Press

3 x 15

D

Banded Tricep Extension

4 x 25

Tuesday
Week 1 Day 3

A

Chin ups

4 x MAX

B

Alternating DB Hammer Curl

4 x 10

C

Reverse Grip Barbell Curl

3 x 10

Thursday
Week 1 Day 5

A1

Close Grip Push-Up

3 x 12

A2

Ring Row

3 x 12

B1

DB Curl to Arnold Press

3 x 10

B2

Db Tate Press

3 x 15

C

21 guns

3 x 21

D

Band Pull-Apart

1 x 100

Coach
coach-avatar Cooper Palmer

CF-L2, CSCS, BA Kinesiology, 8 years coaching experience

Earned Not Given

Some of us are blessed with good genetics for BIG ARMS. Some of us aren't. Don't let that be your excuse. Follow the ARM FARM to get your best set of guns to date.

Get ARM FARM Volume 1
closer-image-3
ARM FARM Volume 1