The FAMOUS 5000+ reps ARMS program (8 weeks) by CoachJT
Jacopo "JT" Terenzi
BodybuildingYou will GROW your ARMS size performing a total of 5,000+ reps over the course of 10 weeks.
3 days a week, chest/shoulders, legs and back training in a MAINTENANCE modality with ARMS ALL 3 DAYS.
The program alternates 3 weeks of HARD training with 2 weeks of RECOVERY training finishing off with another 3 weeks of HARD training.
A
Bench Press
5, 7, 8
B
DB Fly
10, 12
C
DB Military Press
5, 7, 8
D1
DB Lateral Raise
10, 12
D2
Rear Delt Flyes
12, 15
E
Close Grip Bench Press
5 x 8
F
DB Bicep Curls
5 x 8
G
DB Overhead Tricep Extension
5 x 8
H
Rope Curl
5 x 8
I
Close Grip Push-Up
5 x 8
A
Back Squat
5, 7, 8
B1
Leg Extension
10, 12, 15
B2
Lying Leg Curl
10, 12, 15
C
Calf Raise
10, 12, 15
D
DB FRENCH PRESS
5 x 8
E
EZ BAR CURLS
5 x 8
F
Bench Dips
5 x 8
G
Hammer Curl
5 x 8
H
DB KICKBACK
5 x 8
A
Barbell Deadlift
5, 7, 8
B
Barbell Row
6, 7, 8
C
Lat Pull Downs
8, 10, 12
D1
Barbell Shrug
2 x 15
D2
TATE PRESS
5 x 8
E
Barbell Bicep Curl
5 x 8
F
Tricep Rope Pulldowns
5 x 8
G
Zottman Curls
5 x 8
H
DB Tricep Extension
5 x 8
Jacopo Terenzi
Professional Strength & Conditioning Coach in Rugby and Tennis
