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Workout Details

Fitness level: Intermediate
Equipment needed: Full Gym

Plan Details

Category: Build muscle
Videos: 2
Nutrition plan: No
Supplement plan: Yes
Mobile app: No
4 Weeks of Work 4 Weeks of Work icon

4 Weeks of Work

3 WORKOUTS PER WEEK / 20-40 MIN. WORKOUT

This is serious arm training you can add onto any other program. You'll do one all-out arm day each week, targeting your bis, tris, and forearms. Then you'll do one triceps accessory workout, and one biceps accessory workout each week.

Arms Workout 1: Reverse Pyramid Supersets

Superset
6 sets, 4 reps
6 sets, 4 reps
Superset
6 sets, 6 reps
6 sets, 6 reps
Superset
6 sets, 8 reps
6 sets, 8 reps
Superset
6 sets, 10 reps
6 sets, 10 reps

Unique, varied training Unique, varied training icon

Unique, varied training

FREE WEIGHTS / BODYWEIGHT / CABLE / MACHINE

Beginner or advanced lifter, you can do this! And if you know Julian Smith, you know he likes to use every available tool in the gym. So get ready to open your mind while you split your sleeves.

Add Strength and Size Add Strength and Size icon

Add Strength and Size

PERIODIZED WORKOUTS / TEMPO TRAINING

You'll build your best arms with pyramid sets, supersets, low-rep strength workouts, tempo training, dropsets, and brutal burnouts. This is a full education in arm training!

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Meet the Coach

Julian Smith

He's a highly popular trainer and bodybuilder who also happens to have one of the most impressive sets of wheels out there.

View Coach Profile

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