8 Week Guide To Building Amazing Arms

​ ​Justin Martilini

What’s the first muscle group that people notice? ​Arms​. Whether at the gym,
beach, a party, etc… everybody will notice some solid arm gains. Strong, defined arms
show power and strength and are essential to achieving the aesthetic physique. If you
purchased this e book, then I’m going to go out on a limb here and say that arms are
your “weak point” Everybody has different genetics and for some people, the biceps and
triceps are a place where no matter what they seem to try, they just can’t seem to put
on the desired mass. Well, luckily for you, this 8 week guide will help you finally build
those strong, chiseled arms you’ve always wanted. This program has multiple different
approaches to training and will incorporate tons of techniques I have used to build up
my arms.

Overview:
When it comes to bodybuilding, practically every single person has a lagging
body part that is extremely stubborn. It just doesn’t seem to grow no matter what you
try.. it just doesn’t seem to keep up with the rest of your physique. For me, it has always
been my arms and chest. Since the very beginning my arms were super skinny and I
couldn’t even fill out a size small t shirt from hollister lmao, I couldn’t get them to grow
no matter what I tried. I tried all kinds of weird exercises from youtube, I did curls/dips
until failure every day and I even tried special grips/accessories sold by companies
promising arm gains (lol). It was so frustrating that one day I decided this is it… I’m
gonna build ​amazing​ arms with the most efficient routine and I’m going to try new things
until I can ‘crack the code.’

Anatomy and applied muscular movement of the arm:

While the Arm is comprised of many muscle, we focus on two major muscles that
are responsible for flexion and extension of the arm: biceps and triceps. The muscles
involved in flexion of the arm are the biceps brachii, brachialis, and coracobrachialis
located on the anterior(front) of the upper arm.The bicep is​ a (two)-headed muscle that
lies on the upper arm between the shoulder and the elbow. Both heads arise on the
scapula and join to form a single muscle belly which is attached to the upper
forearm.When working the biceps the arm should be supinated, flexing the arm at the
elbow and shoulder. The triceps muscle, has (three) heads , the long head, the medial
and the lateral head which converge to form a tendon which inserts onto the
olecranon(elbow). What this muscle does is it extends the elbow bringing it backward.
Both extension and flexion occur at the elbow . Flexion also occurs at the shoulder,
which makes it essential to warm up the rotator cuff and shoulder before working the
upper arm.
Training:
The arms are made up of fast and slow twitch fibers, and have multiple heads, so
a combination of both high rep and low rep schemes are ​essential.​ With that being said,
it is also important to incorporate ​both​ heavy weights with light weights. When it comes
to arms, I believe training them two times a week with high intensity is what yields the
best and also the fastest results. Typically I train arms earlier in the week with what I will
be referring to as an “A” workout. These “A” workouts are normally focused more on
heavy training with a slight focus on strength. Then, later in the week I will hit a “B”
workout which is more “pump” focused. Both are great ways to “shock” the arms and to
achieve progressive overload and grow those ‘stubborn’ arms into nice, full, chiseled
arms.

Your job is to pick 1 “A” workout and one “B” workout and hit them both in the
week as stated above. You ideally would hit “A” early on in the week and then proceed
to hit “B” later on that same week. You will do this for 4 straight weeks. This is how you
will approach the first four weeks of the program. For the last 4 weeks, you will have a
two day split incorporated into your routine where you have a full on triceps focused
session and also a full on biceps focused session within the week.

**MAJOR KEY: Focus on mind/muscle connection.… leave your ego at the door and lift
the weights don’t just move them**

Green​ represents the biceps short head ​Yellow​ represents the triceps’ lateral head
Red​ represents the long head ​Red​ represents the long head
​Green​ represents the medial head
PART 1: A/B workouts (1st 4 weeks)

WORKOUT “A1”
Close grip incline bench press: 5x5
Barbell curls: 4x8
Seated DB tricep extension: 4x10
Hammer curls: 4x10

Superset:
V Bar cable tricep extensions: 3x15
Preacher curl machine: 3x15

OR

WORKOUT “A2”
Weighted dips: 5x10
Incline seated db curls: 4x8
Skullcrushers: 3x10
Standing alternating bicep curls: 4x10(each arm)

Superset:
Tricep rope extension: 3x20
Reverse grip EZ bar curl: 3x20

WORKOUT “B1”
Superset:
Seated Incline alternating DB curls Dropset: half the weight perform standing BB curls: 3x10
Rope attachment cable extension: 3x25 (squeeze hard at the bottom flex triceps)

Superset:
Preacher curls: 4x15
V bar attachment extension: 4x15

Superset: Rope cable attachment bicep curl: 4x20

Close grip pushups or dips: 4x20

Finisher: 2 sets of 21’s on ez bar and 2x12 on tricep machine of choice

OR

WORKOUT “B2”
Superset:
Standing alternating DB curls: 4x10 (10 each arm)
Tricep machine dip: 4x15

Superset:
Hammer bicep curls: 4x15
French press: 4x15

Superset:
Bicep machine of choice: 5x12
Single arm DB overhead tricep extension: 3x10 (10 each arm)

Finisher: 2 sets of 21’s on ez bar and close grip pushups to failure

PART 2: Straight muscle group days. (2nd 4 weeks) *I typically do biceps after back day and
triceps after chest day*

BICEP WORKOUT:
4x8-12: Seated incline db curl
4x8-12: Standing Concentration curl
4x8-12: Zottman curl
3x20: Cable curl

TRICEP WORKOUT:
4x8-12: Close grip bench press
4x8-12: dip machine
4x8-12: french press
3x20: Rope attachment cable tricep extension

I know it’s very high volume but the goal here is aesthetics/hypertrophy not strength and I found
that this approach to training is best for building muscle. Since these workouts are ​very
physically demanding, I recommend ​minimum​ 1g protein per lb of bodyweight and anywhere up
to 2g per lb. You should also be getting 8+ hours of sleep per night. Recovery is ​essential.
Often times, I am asked on what supplements I would recommend… The supplements I would
recommend to you would be the following: Whey protein powders, Pre workout, Creatine
monohydrate, Multivitamin and fish oil.

Any questions you may have feel free to email me: ​Justinmartilini@gmail.com​ I will do
my best to answer as quickly as I can. Thank you. -JM

YouTube: ​Youtube.com/justinmartilini
Instagram: ​@justinmartilini
Twitter: ​@justinmartilini
 81

Eight One
By: Justin Martilini
 Overview:

Why Eight One? The name is simple. Eight One. This program requires 8 straight training days
followed by a rest day. Sounds crazy right!? At first it will be tough but you will adjust and see
some amazing results, I promise. This program is all about achieving progressive overload via
volume, frequency and sarcoplasmic hypertrophy. It’s all about getting some sick pumps,
breaking down the muscle tissue and then resting up to get the growth we want.

The following program “Eight-One” is the routine that I have been using over the last year. It’s
like nothing else I’ve seen before and it has given me some AMAZING results. I find this is what
has worked best for me and you will also see some tremendous progress with it. I have been
asked to share my workout split time and time again so here it finally is. Eight-One is for the
person who wants to build an AESTHETIC physique. Somebody who is dedicated, hardworking,
persistent and has a goal in mind. This program is designed to give you that “greek god”
physique that will make girls want to be with you and other guys wishing they could be you. The
physique that just makes you think “fuckkkkk.” Eight One is something very unique and it goes
against what a lot of “experts” say is optimal. But the truth is, I have tried nearly every single
style of training there is. I’ve tried everything from powerlifting, push pull legs, a bro split,
full-body, upper/lower fascia stretch training, etc… At the end of the day I really do feel like I
have figured out what the body and muscles respond to the best and that is outlined in this
program.

In Eight One, there is a plan of attack. The workouts are strategically formulated to achieve
maximum hypertrophy. Each workout typically starts with 2 main compound movements and
then we get into the “pump work” / isolation movement and higher the rep scheme. The purpose
of training this way is to hit all types of fibers in the muscle groups, getting them to fire and
breaking them down to build maximum muscle. The plan is to run the 4 day cycle two times over
making it a full 8 days and then proceeding to take a rest day where the goal is to triple R (rest,
recuperate and recover) from the harsh workouts.

I know it’s very high volume but the goal here is aesthetics/hypertrophy/building muscle NOT
strength and I found that this approach to training is best for our purpose. Since this program is
very​ physically demanding I recommend ​minimum​ 1g protein per lb of bodyweight and
anywhere up to 2g per lb. You should also be getting 8+ hours of sleep per night. Recovery is
essential.​ Especially when training this hard.

**MAJOR KEY: Focus on mind/muscle connection.… leave your ego at the door and lift
the weights don’t just move them**
 CHEST & TRIS

Chest:

Flat barbell bench press: 5 sets of 5 reps

Incline dumbbell press: 4 sets of 8 reps
Incline dumbbell fly: 3 sets of 15 reps
Pec dec fly machine: 3 sets of 15 reps
Machine chest press: 5 sets of 10 reps (I prefer hammer strength machine)
SUPERSET FINISHER: 3 sets of cable flys supersetted with pushups to failure. Take 1 minute
rest in between sets.

Triceps:
Close grip bench press: 3x10
Skull crushers: 3 sets of 12 reps
SUPERSET:
V bar cable extension: 5 sets of 10 reps
Rope cable extensions: 5 sets of 20 reps

BACK & BIS

Back:
Warmup: 4 sets of pull-ups to failure
Conventional deadlifts: 4 sets of 10 reps (not max effort sets)
Lat pulldowns: 4 sets of 12 reps
One arm dumbbell rows: 3 sets of 10 reps in each hand
Close grip Lat pulldowns: 3 sets of 15 reps
Seated cable row: 3 sets of 12 reps

Biceps:
Seated incline dumbbell curls: 3 sets of 12 reps
Standing barbell curls: 4 sets of 8 reps
Preacher curl machine: 4 sets of 20 reps
 SHOULDERS

Seated DB shoulder press: 4 sets of 8 reps

Side lateral raises: 5 sets of 20 reps
Reverse pec dec rear delt fly: 5 sets of 12-15 reps
Arnold presses: 5 sets of 10 reps
Alternating dumbbell front raises: 3 sets of 15 reps in each hand
Side lateral raise: 3 sets of 15 reps

LEGS

ATG Squats: 5 sets of 8-12 reps

Hack squats: 4 sets of 10 reps
Leg extensions: 4 sets of 12 reps
Lying leg curls: 4 sets of 12 reps
Stiff Legged deadlifts: 3 sets of 12 reps

Finisher: 10 minutes of slow paced (level 5-8) stairmaster

Run through that training mini cycle 8 times (each workout twice) and then proceed to take a
nice long rest day to recover then restart. Nothing else really changes besides the weights used.
Try your best to add 2-5 lbs to your lifts each time you start the mini cycle over again
(after the 1 rest day)
 If interested in 1on1 personalized online coaching/training, diet/meal plans or any
questions you may have about this program just shoot me an email:
Justinmartilini@gmail.com​ I will do my best to answer as quickly as I can. Thank you!

YouTube.com/justinmartilini
Instagram: @justinmartilini
Twitter: @justinmartilini
Snapchat: xjustiin
 ​The Ultimate Guide To Building An Amazing Chest
Justin Martilini

Overview:
When it comes to bodybuilding, practically every single person has a lagging body part
that is extremely stubborn. It just doesn’t seem to grow no matter what you try.. it just doesn’t
seem to keep up with the rest of your physique. For me, it has always been my chest. Since the
very beginning my chest was flat no matter what I tried. I tried all kinds of weird exercises from
youtube, I did pushups until failure every day and I even tried benching everyday. It was so
frustrating that one day I decided this is it… I’m gonna build an amazing chest with the most
efficient routine and I’m going to try new things until I can crack the code. Well, I finally did and
I’m gonna share it with you!

Anatomy:
The pectoral muscles connect the front of your chest with the bones of the upper arm
and shoulder. There are two parts to your chest: The pectoralis major and the pectoralis minor.
The pec major is a thick muscle that makes up most of your chest. The pec minor is situated at
the top portion of your chest. Hypertrophy of both the major and minor is key to building that full
aesthetic chest that everybody loves.
Training:
The chest is made up of fast and slow twitch fibers, so a combination of both high rep
and low rep schemes are essential. With that being said, it is also important to incorporate both
heavy weights with light weights. When it comes to chest, I believe training it two times a week
is what yields the best and also the fastest results. Typically I train chest earlier in the week with
what I will be referring to as an “A” workout. These “A” workouts are normally focused more on
heavy training with a slight focus on strength. Then, later in the week I will hit a “B” workout
which is more “pump” focused. Both are great ways to “shock” the chest and to achieve
progressive overload and grow that ‘stubborn’ chest into a nice full developed one.
Your job is to pick 1 “A” workout and one “B” workout and hit them both in the week as
stated above. You ideally would hit “A” early on in the week and then proceed to hit “B” later on
that same week.

WORKOUT “A1”
Bench Press: 5x5
Incline DB Press: 3x8
Incline DB Fly: 3x10
Weighted Dips: 5x6
Chest machine of your choice: 2x20

OR

Workout “A2”
Incline bench press: 5x5
Flat DB press: 4x6
Flat DB fly:3x10
DB pullover: 3x10
Weighted dips:3x8

Workout “B1”
Incline DB press: 4x10
Cable fly: 3x15
Smith machine bench press: 4x12
Pec Dec: 3x15
SUPERSET FINISHER: 3 sets of cable flys supersetted with pushups to failure. Take 1 minute
rest in between sets.
 OR

Workout ”B2”
Incline bench press: 4x12
Incline DB fly: 4x10
Pec Dec: 3x15
Dips: 4x10
Hammer Strength machine press: 4x15
SUPERSET FINISHER: 3 sets of cable flys supersetted with pushups to failure. Take 1 minute
rest in between sets.

I know it’s very high volume but the goal here is aesthetics/hypertrophy not strength and I found
​ that this approach to training is best for building muscle. Since this program is very physically
demanding I recommend minimum 1g protein per lb of bodyweight and anywhere up to 2g per
lb. You should also be getting 8+ hours of sleep per night. Recovery is essential.

Often times I am asked on what supplements I would recommend… The supplements I would
recommend to you would be the following: Whey protein powders, Pre workout, BCAAS,
Creatine monohydrate, Multivitamin and fish oil.

**MAJOR KEY: Focus on mind/muscle connection.… leave your ego at the door and lift
the weights don’t just move them**

Chest workout: ​https://www.youtube.com/watch?v=4fc5yL8FUUw

Any questions you may have feel free to email me: ​Justinmartilini@gmail.com​ I will do
my best to answer as quickly as I can. Thank you. -JM
 The following program is the routine that I have been using in unison with other training
protocols over my past 2+ years of bodybuilding. I find this is what has worked best for me and
hopefully you will also see some tremendous progress with it. I have been asked to share my
workout split time and time again so here it finally is.

I know it’s very high volume but the goal here is aesthetics/hypertrophy not strength and I found
that this approach to training is best for building muscle. Since​ this​ program is very physically
demanding ​ I recommend
​ minimum 1g protein per lb of bodyweight and anywhere up to 2g per
​
lb. You should also be getting 8+ hours of sleep per night. Recovery is essential.

**MAJOR KEY: Focus on mind/muscle connection.… leave your ego at the door and lift
the weights don’t just move them**

Monday: Chest

Incline dumbbell press: 4 sets of 8 reps

Incline dumbbell fly: 4 sets of 12 reps
Flat dumbbell press: 4 sets of 10 reps
Pec dec fly machine: 3 sets of 15 reps
Machine chest press: 5 sets of 10 reps (I prefer hammer strength machine)
SUPERSET FINISHER: 3 sets of cable flys supersetted with pushups to failure. Take 1 minute
rest in between sets.

Tuesday: Back

Warmup: 4 sets of pull-ups to failure

Deadlifts: 4 sets of 10 reps
Bent over barbell rows: 4 sets of 12 reps
Lat pulldowns: 4 sets of 15 reps
Chest supported T Bar rows: 4 sets of 8 reps
Close grip machine pulldown: 4 sets of 12 reps
Shrugs: 5 sets to failure
Wednesday: Shoulders

Seated DB shoulder press: 4 sets of 8 reps

Side lateral raises: 5 sets of 20 reps
Reverse pec dec rear delt fly: 5 sets of 12-15 reps
Seated (preferred) or Standing overhead press: 5 sets of 10 reps
Bent over reverse rear delt fly: 3 sets 12 reps
Cable lateral raise: 4 sets of 15 reps

Thursday: Arms

SUPERSET:
Barbell curls: 4 sets of 10 reps
Dips: 4 sets of 10 reps

SUPERSET:
Incline bicep curls: 4 sets of 8-12 reps
Seated overhead tricep extensions: 4 sets of 12 reps

Preacher curl: 4 sets of 11 reps

Skullcrushers OR Close grip bench press: 4 sets of 11 reps

SUPERSET:
Bicep cable curl: 5 sets of 15 reps
Tricep rope extension: 5 sets of 15 reps

Friday: Legs

ATG Squats: 5 sets of 8-12 reps

Hack squats: 4 sets of 12 reps
Leg press: 3 sets of 10 reps
Leg extensions: 4 sets of 12 reps
Lying leg curls: 4 sets of 12 reps
Finisher: 10 minutes of slow paced (level 3-5) stairmaster

Saturday: Fullbody

Bench press: 5x5

Deadlift: 5x5
Military press: 5x5
Alternating bicep curls: 3x8
V bar tricep cable pushdown: 3x8
Machine calf raise: 4x10
Cable ab crunches: 4x15

Sunday: REST DAY

Any questions you may have feel free to email me: ​Justinmartilini@gmail.com​ I will do
my best to answer as quickly as I can. Thank you. -JM