8 weeks HYPERTROPHY ARMS Program
Jacopo "JT" Terenzi
Personal Training, Bodybuilding, Women's Training, Strength & Conditioning, Custom ProgrammingArms Enlargement Program With this 8-week program, you'll not only build your arms but also gain better muscle anatomy. Available electronically only. scroll down for more information
-Maximize the development of biceps, triceps and forearms -Improve shape and size -Every exercise has a video to show you the perfect form to maximize the gains.
chest/shoulders/back + legs/core training in a MAINTENANCE modality.
A program designed by Coach Jacopo Terenzi - Professional Strength & Conditioning Coach in Rugby and Tennis. Based in Italy. Master in Strength and Conditioning at Cardiff Metropolitan University (UK). Follow him on Instagram @coachjterenzi and on Linkedin @JacopoTerenzi
A
Close Grip Bench Press
6, 6, 8
B
EZ BAR PREACHER CURL
12, 15
C
Barbell Bicep Curl
6, 6, 8, 8
D
bayesian cable curl
12, 12, 15
E
Tricep Pushdown
10, 10, 12, 12
F
OVERHEAD ROPE TRICEP EXTENSION
12, 15
G
FOREARM WRIST CURL
12, 15, 20
Circuit
A
I suggest doing 1 or 2 exercises for each muscle group on day 2 1 heavyish /5-8 reps, 1 light (10-15 reps) chest back legs shoulders core don't go crazy because the main focus of this programs are the ARMS so the main sessions are on day 1 3 and 4. *if you only want to train 3 times a week, just do some other body parts on the 3 arms days.
A
DUMBBELL CONCENTRATION CURL
8, 8, 10
B
INCLINE DUMBBELL CURL REVERSE 21'S
2 x 21
C
weighted dips
12, 12, 15
D
1-ARM OVERHEAD CABLE EXTENSION
15, 20
E
REVERSE GRIP FOREARM WRIST CURL
12, 15, 20
Circuit
A
I suggest doing 1 or 2 exercises for each muscle group on day 2 1 heavyish /5-8 reps, 1 light (10-15 reps) chest back legs shoulders core don't go crazy because the main focus of this programs are the ARMS so the main sessions are on day 1 3 and 4. *if you only want to train 3 times a week, just do some other body parts on the 3 arms days.
A
Close Grip Push-Up
3 x MAX
B
mb pushups
2 x MAX
C
1 arm scott curl
10, 12, 15
D
PREACHER DEATH CURLS
12, 15
E
HEAVY NEGATIVE CONCENTRATION CURLS
1 x 10
F
DB Farmer's Carry
3 x 40
Coach JT (Jacopo Terenzi)
Professional Strength & Conditioning Coach in Rugby and Tennis. Based in Italy. Master in Strength and Conditioning at Cardiff Metropolitan University (UK)
