The Ultimate Arms Training Guide V1.

Ultimate
Arms
™

A comprehensive training guide spearmanfitness.com

1
The Ultimate Arms Training Guide V1.0

In this guide, I’ve put together a pretty comprehensive

step by step plan for the ultimate arm training program.
This is the EXACT program I have use for hundreds of
clients who want to quickly put on some serious size on
their arms!
This workout guide is a must when getting ready for the
beach or pool this summer or perhaps you are preparing
for a photoshoot, a wedding, a holiday or simply want to
get the physique of your dreams.
Other than, six-pack abs (also available on my site),
the one muscle group that almost everyone wants to
grow is arms!!
The Ultimate Arms Training Guide EX1

ARMS
BLASTER
Arms Blaster
Exercise
Rope Cable Extension
Close Grip Bench
Overhead Tricep Extension
Incline Skull Crusher
Fascial Strectch Bar Cable Extension
EZ Barbell Curl
Alternating Dumbbell Curl
Cross-Body Hammer Curl
One-Arm Preacher Curl
Fascial Stretch Rope Cable Curl
Exercises explained
Rope Cable Extension
Attach a rope to a high pulley standing upright with the
torso straight and a very small inclination forward, bring the
upper arms close to your body and perpendicular to the
floor. This is your starting position. Using the triceps, bring
the rope down until it touches the front of your thighs and
the arms are fully extended perpendicular to the floor. The
upper arms should always remain stationary next to your
torso and only the forearms should move. Exhale as you
perform this movement. After a second hold at the
contracted position, bring the rope slowly up to the starting
point. Breathe in as you perform this step. Repeat for the
recommended amount of repetitions.
Variations: There are many variations to this movement.
For instance you can use an E-Z bar attachment as well as
a V-angled bar that allows the thumb to be higher than the
small finger. Also, you can attach a rope to the pulley as
well as using a reverse grip on the bar exercises.
Close Grip Bench
Lie back on a flat bench. Using a close grip (around
shoulder width), lift the bar from the rack and hold it straight
over you with your arms locked. This will be your starting
position. As you breathe in, come down slowly until you feel
the bar on your middle chest. After a second pause, bring
the bar back to the starting position as you breathe out and
push the bar using your triceps muscles. Lock your arms in
the contracted position, hold for a second and then start
coming down slowly again. Repeat the movement for the
prescribed amount of repetitions.
Overhead Tricep Extension
Attach a rope to the bottom pulley of the pulley machine.
Grasping the rope with both hands, extend your arms with
your hands directly above your head using a neutral grip
(palms facing each other). Your elbows should be in close
to your head and the arms should be perpendicular to the
floor with the knuckles aimed at the ceiling. This will be
your starting position.
Slowly lower the rope behind your head as you hold the
upper arms stationary. Inhale as you perform this movement
and pause when your triceps are fully stretched.
Incline Skull Crusher
Using a close grip, lift the EZ bar and hold it with your
elbows in as you lie on the bench. Your arms should be
perpendicular to the floor. This will be your starting position.
Keeping the upper arms stationary, lower the bar by
allowing the elbows to flex. Inhale as you perform this
portion of the movement. Pause once the bar is directly
above the forehead. Lift the bar back to the starting position
by extending the elbow and exhaling. Repeat.
Tip: You can perform the exercise standing or sitting on a
regular flat bench. For people with lower back problems,
the version described is the recommended one.
Fascial Strectch Bar Cable Extension
Attach a straight or angled bar to a high pulley and grab
with an overhand grip (palms facing down) at shoulder
width. Standing upright with the torso straight and a very
small inclination forward, bring the upper arms close to
your body and perpendicular to the floor. The forearms
should be pointing up towards the pulley as they hold the
bar. This is your starting position. Using the triceps, bring
the bar down until it touches the front of your thighs and
the arms are fully extended perpendicular to the floor.
The upper arms should always remain stationary next
to your torso and only the forearms should move. Exhale
as you perform this movement. After a second hold at the
contracted position, bring the bar slowly up to the starting
point. Breathe in as you perform this step. Repeat for the
recommended amount of repetitions.
V1.0
Reps Sets Watch Video
15 3 +
15-20 3 +
10-15 3 +
10-12 3 +
25 5 +
15 3 +
15 3 +
20 3 +
15 3 +
25 5 +
EZ Barbell Curl
Stand up with your torso upright while holding an EZ bar
at a shoulder-width grip. The palm of your hands should be
facing forward and the elbows should be close to the torso.
This will be your starting position. While holding the upper
arms stationary, curl the weights forward while contracting
the biceps as you breathe out. Tip: Only the forearms should
move. Continue the movement until your biceps are
fully contracted and the bar is at shoulder level. Hold the
contracted position for a second and squeeze the biceps
hard. Slowly begin to bring the bar back to starting position
as your breathe in. Repeat for the recommended amount
of repetitions.
Tips: You can also perform this movement using a straight
bar attachment hooked to a low pulley. This variation seems
to really provide a good contraction at the top of the
Alternating Dumbbell Curl
Stand (torso upright) with a dumbbell in each hand held at
arms length. The elbows should be close to the torso and
the palms of your hand should be facing your thighs. While
holding the upper arm stationary, curl the right weight as
you rotate the palm of the hands until they are facing forward.
At this point continue contracting the biceps as you breathe
out until your biceps is fully contracted and the dumbbells
are at shoulder level. Hold the contracted position for a
second as you squeeze the biceps.
Tip: Only the forearms should move. Slowly begin to
bring the dumbbell back to the starting position as your
breathe in.
Tip: Remember to twist the palms back to the starting
position (facing your thighs) as you come down. Repeat the
movement with the left hand. This equals one repetition.
Continue alternating in this manner for the recommended
amount of repetitions.
Cross-Body Hammer Curl
Stand up straight with a dumbbell in each hand. Your
hands should be down at your side with your palms facing
in. While keeping your palms facing in and without twisting
your arm, curl the dumbbell of the right arm up towards
your left shoulder as you exhale. Touch the top of the
dumbbell to your shoulder and hold the contraction for a
second. Slowly lower the dumbbell along the same path as
you inhale and then repeat the same movement for the left
arm. Continue alternating in this fashion until the recommended
amount of repetitions is performed for each arm.
One-Arm Preacher Curl
Grab a dumbbell with the right arm and place the upper
arm on top of the preacher bench or the incline bench. The
dumbbell should be held at shoulder length. This will be
your starting position. As you breathe in, slowly lower the
dumbbell until your upper arm is extended and the biceps
is fully stretched. As you exhale, use the bicep to curl the
weight up until your biceps is fully contracted and the
dumbbell is at shoulder height. Again, remember that to
ensure full contraction you need to bring that small finger
higher than the thumb. Squeeze the biceps hard for a
second at the contracted position and repeat for the
recommended amount of repetitions. Switch arms and
repeat the movement.
Fascial Stretch Rope Cable Curl
Attach a rope attachment to a low pulley and stand facing
the machine about 12 inches away from it. Grasp the rope
with a neutral (palms-in) grip and stand straight up keeping
the natural arch of the back and your torso stationary. Put
your elbows in by your side and keep them there stationary
during the entire movement. Using your biceps, pull your
arms up as you exhale until your biceps touch your forearms.
After a 1 second contraction where you squeeze your biceps,
slowly start to bring the weight back to the original position.
Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise with dumbbells.
The Ultimate Arms Training Guide EX2

HYPERTROPHY
ARMS
Hypertrophy Arms V1.0

Exercise Reps Sets Watch Video

EZ Bar Curls 10 3 +
Standing Dumbbell Curls 10 3 +
Straight Bar Reverse Curls 20 4 +
Close Grip Bench Press 10 3 +
Tricep Dip Machine 10 4 +
Tricep Rope Extension 10 3 +
Dumbbell Kickbacks 15 4 +

Exercises explained
EZ Bar Curls
This is the lowest rep range we will do for biceps. Gripping
the bar keeping straight wrists, we are going to curl the bar
to our chest contracting the biceps as tight as we can for 2
seconds up and 2 seconds down with a slight pause at the
top. I find it best if elbows are wedged into your side as you
curl so that there is no room to allow them to swing taking
tension off the biceps.
Standing Dumbbell Curls
Starting position should be arms held to your side holding
the dumbbells, with your palms facing your side. As you
come up during the curling motion then rotate your palms
towards the air and then try and aim to get your little finger
to your shoulder forcing you to rotate the bicep and wrist
more causing the bicep to contract even more. Don’t allow
your body to swing, keep form strict and use a weight that
is challenging but manageable, allowing you to contract
throughout the full movement.
Straight Bar Reverse Curls
Similar to our first exercise with the EZ bar, we are going to
keep wrists straight and elbows tucked into our side.
However now we are going to use a overhand grip and curl
up as before. This allows us to target a different area of the
bicep rather than just working the same one area. Rotate
this each week with Dumbbell Hammer Curls, curling up
across your chest!
Close Grip Bench Press
Here we are looking for load, so we want to use as much
weight as safely possible. Keeping hands close gripping the
barbell. Similar to a bench press, we are going to drive up
from our chest however what we are going to do is force
through the triceps opposed to the chest. As we reach the
peak of the movement we are going to tense the triceps
and lock out contracting as tight as possible before going
back into another rep.
Tricep Dip Machine
Try and get handles narrow as possible and lean slightly
forward in the chair. This is to help target the triceps more
opposed to the traps when the weight comes up, what we
don’t want is a shrugging motion. From here force down
through your palms and triceps, locking out at the bottom
contracting tight as possible before repeating.
Tricep Rope Extension
Holding the rope from a standing position, gripping it tight
with palms facing in. As we force down bringing the rope
down, pull the rope apart bringing each hand out to your
side so you can individually contract each tricep.
Dumbbell Kickbacks
Bent over putting arms at 90 degrees, kicking the forearms
back so that the arm is completely straight and locked out
working the tricep. Key here is to not allow the arms or
elbows to swing, keep them in a stiff position so that only
the forearm is swinging back.
The Ultimate Arms Training Guide EX3

STRENGTH
ARMS
Strength Arms
Exercise
EZ Bar Curls
Standing Dumbbell Curls
Incline Dumbbell Curl (bench 30-40 degrees)
Close Grip Bench Press
Tricep Dip Machine
Tricep Rope Extension
Overhead Tricep Rope Extension
Exericses explained
EZ Bar Curls
This is the lowest rep range we will do for biceps. Gripping
the bar keeping straight wrists, we are going to curl the bar
to our chest contracting the biceps as tight as we can for 2
seconds up and 2 seconds down with a slight pause at the
top. I find it best if elbows are wedged into your side as you
curl so that there is no room to allow them to swing taking
tension off the biceps.
Standing Dumbbell Curls
Starting position should be arms held to your side holding
the dumbbells, with your palms facing your side. As you
come up during the curling motion then rotate your palms
towards the air and then try and aim to get your little finger
to your shoulder forcing you to rotate the bicep and wrist
more causing the bicep to contract even more. Don’t allow
your body to swing, keep form strict and use a weight that
is challenging but manageable, allowing you to contract
throughout the full movement.
Incline Dumbbell Curl (bench 30-40 degrees)
Sit back on an incline bench with a dumbbell in each hand
held at arms length. Keep your elbows close to your torso
and rotate the palms of your hands until they are facing
forward. This will be your starting position.
While holding the upper arm stationary, curl the weights
forward while contracting the biceps as you breathe out.
Only the forearms should move. Continue the movement
until your biceps are fully contracted and the dumbbells are
at shoulder level. Hold the contracted position for a second.
Slowly begin to bring the dumbbells back to starting position
as your breathe in.
V1.0
Reps Sets Watch Video
4 5 +
5 5 +
6 4 +
6 4 +
10 4 +
5 4 +
5 4 +
Close Grip Bench Press
Here we are looking for load, so we want to use as much
weight as safely possible. Keeping hands close gripping the
barbell. Similar to a bench press, we are going to drive up
from our chest however what we are going to do is force
through the triceps opposed to the chest. As we reach the
peak of the movement we are going to tense the triceps
and lock out contracting as tight as possible before going
back into another rep.
Tricep Dip Machine
Try and get handles narrow as possible and lean slightly
forward in the chair. This is to help target the triceps more
opposed to the traps when the weight comes up, what we
don’t want is a shrugging motion. From here force down
through your palms and triceps, locking out at the bottom
contracting tight as possible before repeating.
Tricep Rope Extension
Holding the rope from a standing position, gripping it tight
with palms facing in. As we force down bringing the rope
down, pull the rope apart bringing each hand out to your
side so you can individually contract each tricep.
Overhead Tricep Rope Extension
Holding the rope from a standing position, gripping it tight
with palms facing upwards as you place both arms directly
over your traps. As we push bringing the rope up, push the
rope apart bringing each hand out to your side so you can
individually contract each tricep. This excercise is great for
contracting the longhead of the tricep.
The Ultimate Arms Training Guide V1.0

Note:
You must change your lifestyle, habits, addictions
and approach to life if this is to work and this
is the ethos I ask all my clients to adopt.

It’s important to point out that this plan is

not bespoke
to you. It couldn’t possibly be
so as I don’t know you well enough to create
something for you. However, what this plan
is designed to achieve is give you a wealth of
knowledge and direct you down the right path
of self-education and ARM you with the right
tools to help you get the physique of
your dreams.

If you have any specific questions

don’t hesitate to email me:

www.spearmanfitness.com chrisspearmanfitness@gmail.com