Arms workout

#ARMageddon volume training.

FORMER NEW YORK GIANTS punter Steve Weatherford spent the start of an NFL season away from the gridiron for the first time in a decade as he continued to forge a new career path as a TV and radio personality and an inluencer and motivator within the fitness industry. Weatherford began training at the age of 14 in Terre Haute, IN. His goal was to add muscle to his skinny 114-pound frame so he could excel as an athlete. He woke up early to lift, then finished the night pushing himself on the track. In the course of four years, he made a nearly implausible physical transformation, more than doubling his body weight. When he entered high school he was 5’7″ and 108 pounds. When he graduated, he was 6’3″ and 225 pounds.

I realize how much that dedication to fitness completely changed my life, Weatherford recalls. That’s one reason I wanted to transition from playing pro sports to going full time into media and fitness. I want to share my story, my motivation, and my experiences with other people, because it’s really easy to look at professional athletes and think, They’re just built that way.

God-made.Sharing hasn’t been an issue for Weatherford. He’s ultra-active on multiple social media outlets, updating his fans frequently about his life in and out of the gym. As he embarked on a journey to turn an already chiseled set of arms into 19-inch pipes, his fans noticed the changes and fired of questions so they could follow his lead. The back and forth prompted Weatherford to create the e-book #ARMageddon.Every single tool that’s needed to be able to grow your arms signii-cantly in 12 weeks is in this program, so I’m superstoked about releasing #ARMageddon, Weatherford says.

The 12-week program is broken into three trimesters and features work-outs geared toward mass, volume, and feeder routines to promote continuous growth. Exercise selection will ultimately be up to the lifter, as Weatherford explains: There were exercises that I did on a mass-builder day that I wouldn’t do on high-volume days, with an example being barbell cheat curls and close-grip bench. Compound movements like those were usually reserved for mass days.

Weatherford’s photos prove #ARMageddon can deliver impressive results, but don’t expect them if you’re unwilling to put in the effort. The execution of the plan is where 90% of people are going to fail in achieving their dream, he says. I could give you a plan that will succeed 100% of the time, but unless you’re willing to make the sacriice, it simply won’t work. Now, get to work.

TRIMESTER 1 3 BICEPS + 3 TRICEPS + 1 FINISHER*
*Alternate body parts each workout.

TRIMESTER 2

4 BICEPS + 4 TRICEPS + NO FINISHER

TRIMESTER 3
4 BICEPS + 4 TRICEPS + 2 FINISHERS (1 BI’S & 1 TRI’S)

MASS DAYS: 6–12 REPS / 4–5 SETS
HIGH-VOLUME DAY: 12–25 REPS / 4–5 SETS

FEEDER ROUTINES: Using light dumbbells or resistance bands, choose an exercise for bi’s and tri’s and execute four sets of 50 reps, alternating continuously until 200 reps are reached for both body parts.

SAMPLE #ARMAGEDDON VOLUME ROUTINE (TRIMESTER 2)

EXERCISE SETS REPS
Ring Dip 4 30
Barbell Kickback 4 15-20
Incline Dumbbell Skull Crusher 4 15
Reverse-grip Triceps Pushdown 4 20

(TRIMESTER 3)

EXERCISE SETS REPS
Squat Rope Hammer Curl
Dumbbell Single-arm Preacher Curl
Standing Dumbbell Concentration Curl
Reverse-grip EZ-bar Curl

*For Trimester 3, Weatherford added 1 biceps and 1 triceps + finisher for 2 sets till failure of an exercise not used in that day’s workout.

“I realize how much [my] dedication to fitness completely changed my life.”

For more about Weatherford’s #ARMageddon workout and exercise descriptions, go to muscleanditness.com/armageddon

Ring Dip Using rings instead of parallel bars or a bench creates instability that causes you to work harder to execute the movement. If you’re unable to perform ring dips, work up to them by holding yourself in a static position with arms locked out as you do negative reps.

Squat Rope Hammer Curl Grab the rope as though you’re doing standard cable curls and then squat down until your butt is touching your heels. Rest your elbows on the inside of your knees and squeeze the biceps as you curl the weight toward you. Begin using a lighter load than normal; the unusual positioning might require adjustments.

Barbell Kickback Grip the bar with a shoulderwidth grip, holding it behind your back. Bend forward until your torso is parallel with the floor and keep the bar on or near the back of your knees. Extend the bar until your arms are straight.

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