30 DAYS ARMZ TRAINER

ARM MADNESS

5 Exercises, 5 Rounds

Round One: 50 reps Round Two: 30 reps Round Three: 20 reps Round Four: 10 Reps Rounds Five: 20 reps Round Six: 50 reps

Band Pushdowns Overhead Band Tricep Extensions Double Arm Dumbbell Curls Dumbbell Skullcrushers Dumbbell Hammer Curls

WARMUP

Bike or Walk 3-5 minute backwards on deadmill (treadmill turned off)

3 SET SUPERSET

GHD: 20 reps Ball Isometric Squeeze: 1 minute DB Stiff Leg Deadlifts: 20 reps Isometric Hip Circle Holds Seated: 30 seconds

FRONT SQUAT

Work up to a MAX, No Bands 1, 1, 1, 1, 1 reps

SHOULDERS: 5 SET TRI-SET

Heavy Ass DB or Behind the Head Barbell Press: 20, 15, 10, 5, 20 Lateral Raises: 8 reps Front Raises: 8 reps Cable or DB Shrugs: 30 reps

BICEPS: 5 SET TRI-SET

Cable Curls: 25 reps

Rep Progression DB Curls Reg & Hammer: 5/6 reps

Straight Bar Curl ISO Hold (hold halfway down): 60 seconds

TRICEPS: 5 SET QUAD SET

Skullcrushers: 25 reps Cable Overhead Rope Extension: 15 reps Bodyweight Skulls or Bench Dips: 30 Band Pushdowns: 30

5 SET FINISHER

Ab Wheels: 20 reps Cable Crunches: 15 reps Low Back: 20 reps

WALKING LUNGES

400-800 meters

TIME FRAME TRAINING WARMUP PUMP: 1-2 SETS

Overhead Band Pushdowns: 2 minutes max reps Band Hammer Curls: 2 minutes max reps Dumbbell Arnold Press: 2 minutes max reps

3-5 SETS 

BAND/DB DROP SETS 20/30 PUMP-SETS

Dumbbell Curls /Band Face Curls Dumbbell Skulls /Banded Skulls

3 SETS

Rep Progression: 1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps

Military Press Neutral Press

ISOMETRIC FINISHER: 3 SETS

Band Pushdowns: 20 reps & 30 second hold Close Dumbbell Curls: 20 reps & 30 second face curl holds

BAND WARMUP PUMP: 5 SETS

Band Kickbacks: 30 reps Single Arm Tricep Pushdowns: 30 reps Single Bicep Band Hammer Curls: 30 reps

3-WAY REP PROGRESSION

3-sets of 5-6 reps each Ladder up 1-1-1 2-2-2 3-3-3

Military Press - Regular - Palms Facing - Arnold Press Strict Curl - Twist Curl - Single Hammer Curls Strict Kickback - Twist Kickback - Single Arm Extensions

500 REP PUMP: 1 SET

Overhead Band Extensions: Get to 100 repss Single-Arm Concentration Curls: Get to 100 reps (50 per) Tricep Band Extensions: Get to 100 reps Face Pulls: Get to 100  reps Band Pullovers: Get to 100 reps

1 Minute Per Exercise No Rest, 3 Sets Thru

With 1 minute rest in between

Band Pushdowns Alternate Twist Bicep Curls Bench Dips Alternate Hammer Curls Twist Kickbacks Seated Curls Overheard Band Extensions

SHOULDER STARTER: 3-5 SET CIRCUIT

Full Lateral Raises: 20 reps

Full Frontal Raises Alternating: 20 reps

Arnold Press: 20 reps

Face Pulls: 20 reps

8 EXERCISE ARM GAUNTLET: 5 TOTAL SETS

21’s Curls 7 regular 7 1/2 way up 7 1/2 way down

Row the Boat Band Extensions Overhead: 30 reps

Hammer Concentration Curls: 20 reps

Banded Kickbacks: 20 reps

Dumbbell Skullcrushers to the chin & to the nose: 20 reps each

Seated Curls: 20 reps

Alternating Dumbbell Wrist Curl: 20 reps (10 each)

Reverse Curls: 20 reps

Rest 1-2 minutes then go back thru

TIME FRAME TRAINING WARMUP PUMP: 2 SETS

Overhead Band Pushdowns: 2 minutes max reps Band Hammer Curls: 2 minutes max reps Dumbbell Arnold Press: 2 minutes max reps

3-5 SETS

Band/Dumbbell Drop Sets 20/30 Pump-sets

Face Down Press / Band Face Pulls Hammer Curls / Banded Hammer Curls

3 SETS

Rep Progression: 1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps

Seated Curls Arnold Press

BAND GVT

Superset 20 reps of both exercises, then 10 seconds rest 10 sets

Overhead Band Press from Bottom Stiff Arm Pulldowns

3-5 SETS

Band Pushdowns: 25 reps Bodyweight Skulls: To Failure Single Arm Overhead Band Extensions: 20 reps

3 SETS

4-Way Shoulders Lateral Raises: 20 reps Frontal: 20 reps Arrows: 20 reps Military Press: 20 reps

3 SETS

Dumbbell Curls: 20 reps, 20 Single Band curls drop set each arm Hammer Curls 20 reps, 20 Single Band curls drop set each arm Wrist Curls: 20 reps each way (overhand & underhand)

FINISH THE WEEK PUMP: 3-5 SETS

Twist DB Curls: 20 reps Twist DB Skulls: 20 reps Arnold Press: 20 reps

5 SET SUPERSET

Straight-Bar / Dumbbell Curls: 25 reps Dumbbell Skullcrushers: 25 reps

5 SET SUPERSET

Dave Draper Forehead Curls: 25 reps Band Pushdowns: 25 reps

5 SET SUPERSET

Incline Dumbbell Curls: 25 reps Twist Skulls: 25 reps

5 SET SUPERSET

Bicep Curls (halfway down): 30 seconds Band Pushdowns: 30 second hold

1500 reps

500 REP PUMP BICEPS: 1 SET

Hammer Curls: Get to 100 reps

Single-Arm Concentration Curls: Get to 100 reps (50 per arm)

Dumbbell Curls: Get to 100 reps

Wrist Curls: get to 100  reps

Reverse Curls: Get to 100 reps

500 REP PUMP TRICEPS: 1 SET

Band Pushdowns: Get to 100 reps

Single Arm Kickbacks (twist under): Get to 100 reps (50 per arm)

Twist Skulls: Get to 100 reps

Elbow-out Press (earlobes): Get to 100  reps

Overhead Band Extensions: Get to 100 reps

500 REP PUMP SHOULDER: 1 SET

Military Press: Get to 100 reps

Arrows: Get to 100 reps

Lateral Raises: Get to 100 reps

Arnold Press: Get to 100  reps

Side Lying Laterals: Get to 50 reps a side

BAND WARMUP PUMP: 5 SETS

Face Pulls: 30 reps Tricep Pushdowns: 20-30 reps Bicep Band Curls: 20-30 reps

DUMBBELL KILLERS: 5 SETS

Arnold Press: 20 reps,  Regular Press: 20 reps Hammer Curls: 20 reps / Regular Curls: 20 reps Rollbacks: 20 reps / Elbows-out: 20 reps

COMBO PUMP: 5 SETS

Overhead Band Extensions: 20 reps Tricep Kickback Twist Up: 20 reps Single-Arm Concentration Curls: 20 reps Bicep Band Pump Single-Arm: 20 reps DB Shrugs: 20-50 reps Band Pullovers: 20 reps

DOUBLE DESCENDING LADDER: 20-1

Band Pushdowns Overhead Presses Bicep Curls Banded Bicep Face Curls

*20-20-20-20, 19-19-19-18, etc.

3-5 SETS

Face Down Press: 10-20 reps Band Face Pulls: 20 reps Arrows: 20 reps

TIME FRAME TRAINING: 2 SETS

3 Minutes Max Reps

Elbows-out Neck Press Crossbody Hammer Curls

2 SETS

Concentration Curl Rep Progression 1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps

Hammer & Regular

3-Count Up & Down for All Sets & Reps

5 SET SUPERSET

Hammer Curls: 15 reps Single Arm Kickbacks: 15 reps

5 SET SUPERSET

Double Arm Biceps Curls: 15 reps Band Pushdowns: 15 reps

5 SET SUPERSET

Overheard Band Extensions From Top: 15 reps Single Arm Concentration Curls: 15 reps

3-5 SET SUPERSET

Twist Curls: 15 reps Twist Skulls: 15 reps

BAND PUMP: 5 SETS

Banded Skulls: 30 reps

Banded Kickbacks: 30 reps

Single Arm Banded Pushdowns: 15 reps

Row the Boat Overhead Band Extensions: 20-30 reps

DUMBBELL PUMP SETS: 5 SETS

Elbow Out Press Chest - Elbow Out Press Earlobes: 20 reps, 20 reps

Dumbbell Kickbacks: 20 reps & with a twist 20 reps

Rollbacks: 20 reps Twist Skulls 20 reps

BABY BICEP & SHOULDER PUMP: 5 SETS

Banded Face Curls: 20 reps

Twist Curls: 20 reps

Face Pulls: 20 reps

DB Shrugs: 20-50 reps

Lateral Raise: 20 reps

Band Pullovers: 20 reps

3-5 SET TRI-SET WARMUP PUMP

Dumbbell Skullcrushers: 25 reps

Band Face Curls: 25 reps

Rep Progression DB Curls Reg & Hammer: 5/6 reps

3-5 SET TRI-SET THICKNESS

Kickbacks: 20 reps regular, 20 reps twist under

Dumbbell Curls: 20 reps regular, 20 reps Twist Curls

3 -5 SET TRI-SET DELT ACTION 

Rep Progression DB Military Press Reg & Palms in: 5/6 reps

Front & Earlobe Alternating DB Press 10 reps each

Lateral Raises: 20 reps

3-5 SET TRI-SET POLISH

Overhead DB Extensions: 20 reps DB Concentration Curls: 20 reps Arrows: 20 reps

1000 REP BAND ARMS

Band Pushdowns: 100 reps

Band Face Curls: 100 reps

Band Face Pulls: 100 reps

Band Overhead Presses (top anchor): 100 reps

Band Upright Rows: 100 reps

Band Hammer Curls: 100 reps

Band Overhead Press (bottom anchor): 100 reps

Band Military Press: 100 reps

Band Skulls: 100 reps

Band Elbow Out Press: 100 reps

TIME FRAME TRAINING WARMUP PUMP: 1-2 SETS

Band Pushdowns (side to side): 2 minutes max reps Band Face Curls: 2 minutes max reps  Dumbbell Laterals Raises: 2 minutes max reps 

3-5 SETS

5 Angled Band Skullcrushers 15 reps each

Neck Chin Nose Forehead Bench

Superset with:

5 Angle Regular Bicep Curls 15 reps each

Close Curls Regular Curls Elbows-out Curls Hammer Curls Close Hammer Curls Elbows Out

SHOULDER BURNER: 3 SETS

Military Press: 20 reps Front Raises: 20 reps Arrows: 20 reps

Gotta Get Through the Reps, then move on:

Tricep Pushdowns: 200 reps Face Curls: 100 reps Overhead Band Extensions: 100 reps Single Arm Concentration: 100 reps per arm Single Arm Pushdowns: 100 reps per arm Single Hammer Curls: 100 reps per arm

5 SET TRI-SET BLOW UP PUMP

Dumbbell Kickbacks w/ Twist: 20 reps

Band Kickbacks: 20 reps

ISO Curls - 3 different spots - 30 seconds each 1/2 way down - 1/4 way up - 1/4 down

Band Face Curls: 20-30 reps

3-5 SET TRI-SET THICKNESS

Overhead Band Extensions: 30 reps regular bottom anchor

Overhead Band Extensions: 30 reps tops anchor

Concentration Curls: 15 regular, 15 hammer each arm

3-5 SET TRI-SET DELT ACTION 

Rep Progression Lateral & Frontals: 5-6 reps each way 1-1, 2-2, 3-3, 4-4, 5-5

Arnold Press: 20 reps

Military Press: 20 reps

1 SET TRI-SET POLISH

Dumbbell Hammer Curls: 100 reps gotta finish then move on

Seated DB Biceps Curls: 100 reps gotta finish the move on

Twist Skulls: 100 reps then done

3-5 SETS OF 15 REPS (2 STOP WORK)

Bicep Curls: Stop halfway up & halfway down Elbows-out Ear Press: Stop halfway down & halfway up DB Military: Halfway up and halfway down

5 SETS OF 20 REPS

Double Crossbody Hammer Curls Overheard Band Press from Bottom Anchor Lateral Raises

POLISH OFF

10×20 with 20 seconds rest (10 sets of 20 reps with 20 seconds rest) Do all exercise #1 then move on

Band Pushdowns Standing Rotating Wind Biceps Curls DB Shrugs

ALL TIME FRAME TRAINING

3 SETS (18 MINUTES)

Band Pushdowns (side to side): 2 minutes max reps  Band Face Curls: 2 minutes max reps Dumbbell Lateral Raises: 2 minutes max reps

3 SETS (18 MINUTES)

Overhead Band Pushdowns: 2 minutes max reps Band Hammer Curls: 2 minutes max reps Dumbbell Arnold Press:  2 minutes max reps

3 SETS (12 MINUTES)

Elbow-out Neck Press: 2 minutes Cross Body Hammer Curls: 2minutes

BAND GVT

Tri-set 20 reps of both exercises, then 10 seconds rest 10 sets

Band Pushdowns: 20 reps Band Face Curls: 20 reps Facepulls: 20 reps

REP PROGRESSION: 3-5 SETS 

3-Way Rep Progression   1-1-1 2-2-2 3-3-3 to 5/6 reps

Rollbacks Elbow-Out Press Close Grip 3/4 pump

DOUBLE REP LADDER SPLIT REPS

Biceps & Shoulder Reps Ladder: 20-1

Laterals & Frontals Hammer Double - Cross Body Single

7/7/7/7 Regular - Super Slow - 1/2 up reps - 1/2 way down reps

3-5 SET SUPERSET

Barbell or Dumbbell Curls: 28 Method Bench Dips: 28 Method

3-5 SET SUPERSET

Hammer Curls: 28 Method Dumbbell Skulls: 28 Method

3-5 SET SUPERSET

Reverse Curl Barbell or DB: 28 Method Band Pushdowns: 28 Method

3/1 METHOD REGULAR DUMBBELL CURLS

3 Regular Reps Regular Speed—1 SUPER SLOW Motion Rep (3 rounds = 1 set)

3/1 METHOD TWIST DUMBBELL SKULS

3 Regular Reps Regular Speed—1 SUPER SLOW Motion Rep (3 rounds = 1 set)

5 SETS/ROUNDS

5 SETS OF 20 REPS

Lateral Raises: 25 reps Single Band Lateral Raises: 15-20 reps

POLISH OFF

Concentration Curls: 100 reps per arm Gotta make 100 before you can move on

Tricep Dips: 100 reps Gotta make 100 total before you can move on

Arrows: 100 reps total

SHOULDER SMOKER: 3-5 SET CIRCUIT

Standing Arrows: 20 reps Laterals: 20 reps Frontals: 20 reps Military Press: 20 reps

8 EXERCISE ARM GAUNTLET: 5 TOTAL SETS

20 Band Pushdowns, then 20 bottom 1/4

30 Band Extensions Overhead (bottom anchor)

20 Strict Dumbbell Curls

20 Concentration Curls

20 Dumbbell Skullcrushers to the chin & 20 to the nose

20 Bench Dips

Alternate Dumbbell Hammer Curls:  20 reps 10 each

Wrist Curls: 20 reps

Rest 1-2 minutes then go back thru

3-5 SET SUPERSET

Band Pushdowns: 30 Reps Dumbell Skullcrushers: 20 / 20 / 20 reps Chin – Nose – Forehead

3-5 SET SUPERSET

REP PROGRESSION (6 REPS) Dumbbells Curls & Hammer Curls 1-1 / 2-2 / 3-3 / 4-4 / 5-5 / 6-6 reps

Band Face Curls: 30 reps

3-5 SET SUPERSET

Side Lying Lateral Raises: 15 reps

Ts / Arrows / Presses 20 / 20 / 20 reps

FINISHER : 2 SETS

Lateral Raises: 25 reps Forearm Curls: 25 reps Bodyweight Skulls: 15 reps Concentration Curls: 25 reps

5 SET SUPERSET

Band Pushdowns: 30 Reps

Single Arm Pushdowns: 15 reps each

4 Different Extensions Dumbbell Rollbacks/Twist Skulls/Elbow-Out press Chest/ Elbow Out Press Earlobes 15/15/15/15 reps

3-5 SET SUPERSET

REP PROGRESSION MONSTA SET Band Face Curls: 20-30 reps

4 Exercise Dumbbells Curls & Hammer Curls Double Arm Curls - Double Arm Hammer Curls - Cross Body Hammer - Single Arm Twist Curl 1-1-1-1 / 2-2-2-2 / 3-3-3-3 / 4-4-4-4 / 5-5-5-5

3-5 SET SUPERSET

Side Lying Lateral Raises: 15 reps Face Pulls: 30 reps Around the World Bands: 3 sets around the world

- Heavy & Light -

5-8 reps 20 reps

3-5 SET SUPERSET

Heavy - Bodyweight Skulls Light - Band Pushdowns

3-5 SET SUPERSET

Heavy - Full Dips Light - Overhead Band Extensions

3-5 SET SUPERSET

Heavy - DB Skulls Light - Bench Dips

3-5 SET SUPERSET

Heavy - Chin-ups with Feet Ahead Light - Bands Face Curls

3-5 SET SUPERSET

Heavy - Hammer Curls Lights - Band Hammer Curls

3-5 SET SUPERSET

Heavy - DB Biceps Curls Light - Twist Curls 3-5 sets

WARMUP - TIME FRAME TRAINING - 1 SET

Low Back Extensions: 2 minutes max reps GHD: 2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 2 minutes max reps Weighted Crunches: 2 minutes max reps

FRONT SQUAT MAX - MEET STYLE

No Pause - belt - wraps your choice 1, 1, 1, 1, 1 reps

ARM MADNESS

5 Exercises, 5 Rounds

Round One: 50 reps Round Two: 30 reps Round Three: 20 reps Round Four: 10 Reps Rounds Five: 20 reps

Band Pushdowns or Cable Pushdowns OH Cable Tricep Extensions (Band or Cable) Double Arm Dumbbell Curls or Cable Curls BW Skullcrushers, DB Skulls or Barbell Skulls Dumbbell Hammer Curls

4 SET SUPERSET

Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800)

WARMUP

Bike or Walk 3-5 minute backwards on dead-mill (treadmill turned off)

3 SET SUPERSET

Ball Isometric Squeeze: 1 minute DB Stiff Leg Deadlifts: 20 reps

FRONT SQUAT

No Bands or Pause to a MAX

5 SET TRI-SET WARMUP PUMP

V-Bar Cable Curls: 25 reps Bottom 1/4 rep Heavy Pushdowns: 25 reps Cable Face Pulls: 25 reps

PYRAMID WORK

20-15-10-5, then 1 drop set to failure

Behind the Neck Press (ear lobes & up) Straight Bar Heavy Pushdowns Seated Alternate Dumbbells Curls

3-5 SET TRI-SET

Preacher Curls (close & wide): 15/15 reps DB Skulls & Elbows-out Press: 15/15 reps Seated DB Shrugs (overhand/underhand): 15/15 reps

SINGLE-ARM BLOW: 1-2 SETS OF 50 REPS

Rope or Band Pushdown Concentration Curl

3-5 SETS EACH

Low Back Extensions: 10 reps with plate Ab Wheels: 20 reps

WALKING LUNGES

400-800 meters