The GUARANTEED +2 INCHES ARMS PROGRAM (8 weeks) by CoachJT
Jacopo "JT" Terenzi
Bodybuilding, Personal TrainingYou will GROW your ARMS' size by at least 2 INCHES GUARANTEED*.
*Tens of my clients performed this program and grow by that much! So it's almost like a guarantee of success ;)
8 weeks / 4 days a week
BICEPS and TRICEPS two times a week on different days!!!!
chest/shoulders, legs and back training in a MAINTENANCE modality.
A
Chin-Up
3 x 5
B1
alternate lateral raises
3 x 7
B2
Bent Over Rear Delt Fly
3 x 12
C
1-Arm DB Row
3 x 7
D1
S/A DB Shoulder Press
3 x 7
D2
Band Face Pull
3 x 15
E1
EZ BAR CURLS
3 x 5
E2
Hammer Curl
3 x 15
F1
Skull Crushers
3 x 5
F2
DB KICKBACK
3 x 15
A
RDL
3 x 8
B
Incline Bench Press
3 x 8
C
Bulgarian Split Squat
3 x 8
D
Calf Raise
3 x 10
E
DB Fly
3 x 8
F1
CABLE CURL
12, 15, MAX
F2
INVERTED CABLE PUSHDOWN
12, 15, MAX
G1
CABLE 1 ARM TRICEPS PULLDOWN
12, 15, MAX
G2
1 ARM CABLE CURL
12, 15, MAX
A
Bent Over Row
3 x 8
B1
Shoulder Press
3 x 8
B2
ALTERNATE DELT RAISE
3 x 8
C
Lat Pulldown
3 x 8
D1
Cuban Press
3 x 8
D2
PRONE Y W T A
3 x 0:10
E1
DRAG CURL BB
3 x 5
E2
INCLINE DB HAMMER CURL
3 x 15
F1
Bench Dips
3 x 7
F2
KICKBACK BARBELL
3 x 15
A
Back Squat
5, 7, 8
B
Bench Press
5, 7, 8
C
Leg Extension
3 x 10
D
Lying Leg Curl
3 x 10
E
Incline DB Bench Press
3 x 8
F1
Rope Curl
10, 12, MAX
F2
Tricep Rope Pulldowns
10, 12, MAX
G1
DB Overhead Tricep Extension
10, 12, MAX
G2
Close Grip Push-Up
3 x MAX
H1
DB Wrist Curl
3 x 10
H2
DB Wrist Curl
3 x 10
Jacopo Terenzi
Professional Strength & Conditioning Coach in Rugby and Tennis
