Katherine Williford

This workout will focus on SQUEEZING each rep. 

When training arms, it is critical to focus on building the mind/muscle connection so as to further optimize each contraction. 

Focus on SQUEEZING and you may find that actually looking at the muscle as you rep can help contractions.

Find a resistance band of medium to light resistance, hold out in front of you, push both arms outwards to generate tension on the band, then SLOWLY bring the band behind you. 

Try shrugging you shoulders UP before rotating the band behind you to help warm up the your trapezius muscles. 

Always keep the motion SLOW and CONTROLLED.

Resistance Band Around the Worlds

Using a preacher curl MACHINE, settle yourself into the elbow pad so your armpits are nice and snug into the pad. 

Make sure your wrists are the first part of your arm to come up, as you curl the weight up. 

Perform these slowly and keep your butt on the seat. 

Mess around with hand placement on the pads. 

If no MACHINE is accessible, then you may use a barbell on a bench or a pad to execute the same concept.

As reps go down, increase the weight.

Preacher Curls

Perform dips by placing hands on a dip bar or dip machine, then while focusing on stabilizing shoulders and elbows lower yourself. 

Explode up through use of front delts, chest, and triceps.

IDEALLY, you should lower yourself until your elbow makes a 90 degree angle with your arms. As you can see, I’m NOT doing a great job of that here. 

Try to perform this in control and slowly.

Dips

While gripping a straight bar cable attachment near the ends, step a foot or two away from the cable machine and begin to curl with a complete ROM. 

Focus on controlling each rep and squeezing at the top. 

Play around with how far away you stand from the machine, the different angles will provide varied contractions.

As reps decrease per set, weight should increase. Form should stay solid throughout.

Straight Bar Cable Curl

Standing close to the cable machine, grip a straight bar cable attachment with intention and squeeze it 

Execute each rep with a full ROM, and focus on squeezing throughout the movement. 

The elbows should be stable throughout the movement.

Tricep Straight Bar Push Down

Grip the rope attachment and really SQUEEZE it. For curls, actively squeezing the bar or attachment is KEY. 

Get comfortable with a full range of motion before shortening it, but a shorter range with increased intensity can yield effective results. 

Flare elbows OUT slightly.

Cable Rope Curls

Standing close to the cable machine, grip a rope cable attachment with intention and squeeze it. 

Execute each rep with a full ROM, and focus on squeezing throughout the movement, bringing the pieces of rope AWAY from each other. 

Maintain good posture with a neutral spine. 

The elbows should be stable throughout the movement.

Cable Rope Push Downs

Pretending that there are strings attached to your elbows, raise your arms from the elbow, keeping you shoulder blades tucked. 

ISOLATE your medial delts. 

Pretend you are a puppet, the strings are raising your arms to slightly below shoulder height.

DB Full Lateral Raise

Perform a standard lateral raise, keeping the shoulders isolated. 

Keep your shoulder blades depressed while you raise. 

However, the big difference between these and normal raises is that your arms will be bent at a 90 degree angle from the elbow, allowing the added resistance from TORQUE  to be decreased. 

This will allow you to lift heavier weight than you would normally.

DB Half Raise

Using light plates OR dumbbells, raise the weight up, one hand at a time. 

Make sure to keep your arms slightly bent, and your shoulder blades tucked down throughout. 

Squeeze at the top. Go slow and controlled.

12 per side, 24 total

Alternating Front Raises

Week 2 Day 4
Arms with CONTRACTION Focus

Great workout! Do you happen to have a PDF you could send me with a weight log to keep track of my weight progression?

Tyler Mathena

John Williford

Week 1 Day 1:
Chest with Shoulder and Tricep Accessories

Christian

Week 1 Day 2:
Back with COMPOUND Focus

Week 1 Day 3:
Legs with a COMPOUND Focus

Week 1 Day 4:
Arms

Week 2 Day 1:
Chest and Shoulders with CONTRACTION Focus

Week 2 Day 2:
Back and Accesories with CONTRACTION Focus

Week 2 Day 3: 
Legs with CONTRACTION Focus

Week 3 Day 1:
Back and Accessories with TEMPO Focus

What are alternatives for Hammer strength machine chest press? I don’t have the machine.

Week 2 Day 4 Arms with CONTRACTION Focus

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