Day 5 of 5 – Arm Training Workout (Biceps and Triceps)
Today is Day 5 of The Wave Loading Workout and it’s dedicated to Biceps and Triceps Training.
This is one of my “secret” workout programs designed to increase strength, explosiveness and
work capacity with lower rep ranges and exposure to greater loads so you stimulate the Type
IIB muscle fibers for MAXIMAL muscular development.
Here’s what you need to know about this muscle building workout program:
Warm up protocol for all levels. This is how to figure out how much weight to use.
1 set @40% of your 1 RM
1 set @60% of your 1 RM
1 set @80% of your 1 RM
**If you don’t know your 1 RM, no worries. Just use a 4 out 10 effort, 6 out of 10 effort etc
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Beginner Arm Training Workout
(if you have less than 1 year experience): :
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Here’s an example of successful wave loading:
Set 1 – 8 reps @50lbs
Set 2 – 6 reps @55lbs
Set 3 – 4 reps @60lbs
Set 4 – 8 reps @55lbs
Set 5 – 6 reps @60lbs
Set 6 – 4 reps @65lbs
Rest: 3 minutes between sets.
Tempo: 30X (3 seconds to lower, 0 second pause, EXPLODE on concentric)
Exercises: 1 compound exercise a workout
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Intermediate Arm Training Workout
(if you have 1-4 years experience):
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Here’s an example of successful wave loading:
Set 1 – 8 reps @50lbs
Set 2 – 6 reps @55lbs
Set 3 – 4 reps @60lbs
Set 4 – 8 reps @55lbs
Set 5 – 6 reps @60lbs
Set 6 – 4 reps @65lbs
Set 7 – 8 reps @60lbs
Set 8 – 6 reps @65lbs
Set 9 – 4 reps@70lbs
Rest: 3 minutes between sets.
Tempo: 30X (3 seconds to lower, 0 second pause, EXPLODE on concentric)
Exercises: 1 compound exercise a workout
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Advanced Arm Training Workout
(if you have 4+years experience):
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Here’s an example of successful wave loading:
Set 1 – 8 reps @50lbs
Set 2 – 6 reps @55lbs
Set 3 – 4 reps @60lbs
Set 4 – 8 reps @55lbs
Set 5 – 6 reps @60lbs
Set 6 – 4 reps @65lbs
Set 7 – 8 reps @60lbs
Set 8 – 6 reps @65lbs
Set 9 – 4 reps@70lbs
Set 10 – 8 reps@65lbs
Set 11 – 6 reps@70lbs
Set 12 – 4 reps@75lbs
Rest: 3 minutes between sets.
Tempo: 30X (3 seconds to lower, 0 second pause, EXPLODE on concentric)
Exercises: 1 compound exercise a workout
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Sample Training Week
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Monday – Chest
Tuesday – Back
Wednesday – Legs (Alternate between quads and hips each week)
Thursday – OFF
Friday – Shoulders
Saturday – Biceps and Triceps
Sunday – OFF
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Length Of Workout
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I would recommend 3 weeks minimum and 4 weeks maximum. Use the same exercises every week. By the end of the program
your maximal strength should be up at least 20%! That’s AMAZING!
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The Goal Of
Each Workout
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Finish every workout 3-5% heavier than you did your previous workout.
Watch the video to understand EXACTLY how to increase and decrease your weights from set to set to you experience the
increase in neural adaptation from wave to wave.
Vince DelMonte
Honors Kinesiology Degree
PICP Level 1 and 2 Certified
BioSignature Modulation Practitioner
PIMST & FFT Certified
Precision Nutrition Certified
WBFF Pro Fitness Model
