Here’s the entire program.
* Pullover Skull Crusher – Many lifters find doing one light set of pushdowns for 8-15 reps helps warm up the elbows.
* Machine Curl – No other exercise accompanies the final exercise; it’s performed alone. You can pair it with a pushdown if you wish but I found this to be superfluous.
I found the triceps exercises listed work great and never really felt the need to tweak them. Initially I was on the fence with the cable incline pullovers as I didn’t feel them too much, but over time I saw results and it also offers a nice stretch for the shoulder girdle. All told, this program really helped bring up the long head of my triceps, which has been a frustrating weak point for me.Once you complete the cycle and plan to repeat it, analyze each exercise and see if you feel you’d benefit from performing that exercise for another 3 weeks.
For biceps I went through a couple of exercises. I’m usually not a fan of machine curls but found the machine works well in the latter stages of the workout. I used concentration curls initially but after a point, adding 5 pounds is too large an increase; strict curls work okay but you tend to hit a wall with them.
At first I combined this workout with my shoulders, but as the workout got harder and longer I soon designated one day as the Gun Show day. My split then became the following:
- Day 1: Arms
- Day 2: Legs and Lower Back
- Day 3: Chest, Shoulders, and Back (I wasn’t benching during this cycle but focusing more on the overhead press)
You don’t have to use that split by any means, just pick a day when you can blast your arms when they’re reasonably fresh and go for it.
You also have the option of training the rest of the body in the timed sets fashion. I did and it was a healthy change of pace, especially considering I was only training three days a week (it was a particularly busy time for me).
To sum up, timed sets certainly aren’t new (is anything really?), but they’re an effective way to kick-start growth in a stubborn set of arms. So paint on your tightest tank top and get ready to put in some effort – you just might find the gift of sleeve splitting arms waiting for you at the end of this timed set rainbow.