Welcome to ARMAGEDDON: Restorative arm training! Please watch the intro video
before starting the program!
Please consult a doctor or medical professional before undertaking any exercise.
This is not health advice.
The Program
Week 1
Day 1
Lying cable curl w/low reach
2x16-20
3RIR
9090 alternating tricep ext
2x20-30
3RIR
Double arm hang
2 sets
1 easy set, 1 hard set
Pronating SA tricep ext
2x14-16/es
3RIR
Reaching SA tricep ext
2x14-16/es
2RIR
Lying cable curl w/low reach
2x8-10
3RIR
Concentration curl
2x10-12
2RIR
Double arm hang
2 sets
1 easy set, 1 hard set
Day 2
Day 3
Week 2
Day 1
Lying cable curl w/low reach
2x16-20
2RIR
9090 alternating tricep ext
2x20-30
2RIR
Double arm hang
2 sets
1 easy set, 1 hard set
Pronating SA tricep ext
2x14-16/es
2RIR
Reaching SA tricep ext
2x14-16/es
1RIR
Kneeling alternating DB curl
2x16-20
2RIR
Concentration curl
2x10-12
1RIR
Double arm hang
2 sets
1 easy set, 1 hard set
Day 2
Day 3
Week 3
Day 1
Tall kneeling alternating DB curl
2x16-20
2RIR
Alternating tricep ext w/inversion
2x20-30
2RIR
Double arm hang
2 sets
1 easy set, 1 hard set
Pronating SA tricep ext
2x14-16/es
2RIR
Reaching SA tricep ext
2x14-16/es
1RIR
Dowel wrist rotations
2x8/es
5 second tempo
Long seated alternating DB curl
2x16-20
2RIR
Squat curl w/low reach
3x10-12
1RIR
Single arm hang
2 sets per side
1 easy set, 1 hard set
Day 2
Day 3
Week 4
Day 1
Tall kneeling alternating DB curl
2x16-20
2RIR
Ez bar tricep ext w/inversion
2x16-20
2RIR
Double arm hang
2 sets
1 easy set, 1 hard set
Tall kneeling rope tricep ext
2x16-20
3RIR
SA tricep ext w/high reach
2x10-12/es
1RIR
Dowel wrist rotations
3x8/es
5 second tempo
Long seated alternating DB curl
2x16-20
2RIR
Squat curl w/low reach
3x10-12
1RIR
Single arm hang
2 sets per side
1 easy set, 1 hard set
Day 2
Day 3
Week 5
Day 1
Tall kneeling alternating DB curl
2x16-20
2RIR
EZ bar tricep ext w/inversion
2x16-20
2RIR
Pinch carries
3x50m
Go until failure on last set
Pronating SA tricep ext
2x10-12/es
3RIR
SA tricep ext w/high reach
2x10-12/es
1RIR
Dowel wrist rotations
3x10-12/es
5 second tempo
Lying cable curl w/low reach
2x8-10
2RIR
Squat curl w/low reach
3x10-12
1RIR
Single arm hang
2 sets
1 easy set, 1 hard set
Day 2
Day 3
Week 6
Day 1
Lying cable curl w/low reach
2x16-20
3RIR
EZ bar tricep ext w/inversion
2x16-20
3RIR
Pinch carries
3x60m
Go until failure on last set
Tall kneeling rope tricep ext
2x16-20
3RIR
SA tricep ext w/high reach
2x10-12/es
1RIR
Long seated alternating DB curl
2x16-20
3RIR
Squat curl w/low reach
2x10-12
2RIR
Single arm hang
1 set per side
Go for a personal best
Day 2
Day 3
*if exercise is alternating 2x20-30 means 20-30 total reps, not per side.
** ‘/es’ means ‘each side’