4-Week Arm-Ageddon Blast Arm Workout

Take your arm gains to new heights with this 4-week advanced arm workout designed by Coach Eric “Merlin” Broser and features his unique training strategies.

Workout Summary
Main Goal:	Build Muscle
Workout Type:	Single Muscle Group
Training Level:	Advanced
Program Duration:	4 weeks
Days Per Week:	1
Time Per Workout:	45-60 minutes
Equipment Required:	Barbell, Dumbbells, Cables, EZ Bar, Machines, Other
Target Gender:	Male & Female
Recommended Supplements:	ISOFLEX, Aminocuts, Impact Igniter, Glutamine, Creasyn

Workout Description

Who is ready for a “Gun Show”? No, this isn’t mean just to show arms, but to be the one performing it!

We live in the internet, first the forefathers to showcase biceps. Now time for size and for the triceps.

So, what do you think if under this four week period, people at the gym would stop to stare and in awe, would they believe what the work would show?

Let’s face it, when arm gains happen with proper form and time, and just “big” is never big enough. And while seemingly there will be different ways, it’s just four weeks under this combination with some bold and strong exercises you need a more intense training method.

If that’s you, then look no further.

Below is your first week for muscle building plan, a 4-week arm stronghold blast! This will get you in thickness and will get you ready to add some muscle to yourself to show on your own!

Week 1: The PRRS (Power/Rep Range/Shock)-HYBRID Method

This training protocol includes various exercises, hitting the muscles for intensity techniques, to be part of all your training factors. It involves an intense pump, activates the upper and lower muscles with proper form and greater recovery.

Exercise	Tempo	Sets	Reps
Barbell Spider Curl	3/1/1	3	4-6
Overhead EZ Pull Down Curl	2/1/1	3	13-15, 13-15
21s	5/1/1	2	7-7-7
Incline Twisting Curl	2/0/1	2	6-9
Rope Pushdown	2/1/1	2	13-15, 13-15
Seated Overhead EZ Bar Triceps Extension	2/0/1	3	8-12
Dumbbell Kickback	2/1/1	2	10-12

Week 2: The FTX2 (Fast Twitch Exponential) Method

This training is about bringing up maximum fast twitch muscle fibers in both explosive and fast ways. For the use of high reps to activate faster twitch fibers and heavy explosive lifts to reach the neural response system.

Exercise	Tempo	Sets	Reps
Cable Rope Hammer Curl	2/1/1	2	21-25
Seated Alternating Curl	2/1/1	2	15-20
21s	2/1/1	2	7-7-7
Single Arm Concentration Curl	2/1/1	2	10-12
Rope Pushdown	2/1/1	2	15-20
Skullcrushers	2/1/1	2	15-20
Single Arm Cable Push Down	2/1/1	2	10-12

Week 3: The SPEC (Stretch/Peak Contraction/Eccentric/Concentric Emphasis) Method

This training protocol focuses on four distinct rep tempos (one for each movement), each emphasizing a different section of the range of motion. This forces the muscles to withstand unique forms of tension and work each area, allowing you to optimize overall growth and performance.

Exercise	Tempo	Sets	Reps
Incline EZ Bar Curl	7/1/1	3	6-8
Single Arm Preacher Curl	2/1/1	3	6-9
EZ Bar Curl	2/1/1	3	6-9
Incline Dumbbell Curl	2/1/1	3	6-9
Rope Pushdown	2/1/1	3	6-9
Overhead Dumbbell Extension	2/1/1	3	6-9
Skullcrushers	2/1/1	2	6-9

Week 4: The FDFS (Fiber Damage/Fiber Saturation) Method

This training protocol is one of the intense formation for the muscle, in order to trigger the muscle of the exercise, in the first half of the workout. Then in the second half that emphasizes hitting the target muscles with blood and the hormone, nutrients and oxygen bringing in growth.

Exercise	Tempo	Sets	Reps
Seated Concentration Curl	6/1/X	3	5-6
EZ Bar Curl	2/1/1	2	25-30
Incline Twisting Curl	2/1/1	2	25-30
Hammer Curl	2/1/1	2	25-30
Rope Pushdown	2/1/1	2	25-30
Overhead Dumbbell Extension	2/1/1	3	6-9
Single Arm Overhead Extension	2/1/1	3	25-30
Skullcrushers	2/1/1	3	6-9

Wrap Up

If you’ve been seeking a workout to get the pumping of a lifetime – the kind that gets the veins and muscles for new growth, these four weeks of different methods for achieving strength and performance for the most gain you will ever need.

Perform each week as outlined, and do each method fully, the four week period is here is “Arm-Ageddon”!