Katherine Williford

This session will focus on SLOW and CONTROLLED arm movements. As there are not many compound exercises (think squat, deadlift, bench press), you will need to work HARD mentally to fatigue yourself. 

Intentional squeezing and contractions will be critical in getting the most out of this session. 

So focus hard, value each rep, and SQUEEZE. 

🐅🐆

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

While standing, grip a cable attachment with both hands. Make sure the attachment is at its lowest setting. 

Keep your elbows close to your head and focus on stabilizing your shoulders. 

With a full ROM, focus on extending your arms through use of your TRICEPS. 

SQUEEZE throughout and try to ISOLATE your triceps by keep your ELBOWS STEADY, your upper arms should not be moving.

Standing Cable Tricep Extensions

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

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 grasping a single arm cable grip firmly, let your elbow rest BEHIND the plane of your body. Perform curls from there and REALLY squeeze. Focus on a full ROM.

10 reps per arm.

Incline Cable Curl

Gripping a barbell or EZ bar with hands relatively close together, slowly perform curls, squeezing throughout. 

Make sure to keep your elbows at your side or in front of your body. 

Perform these SLOWER than I am in this video, and use little to NO momentum.

Close Grip Barbell Curls

Gripping a barbell or EZ bar with hands at shoulder width, slowly perform curls, squeezing throughout. 

Make sure to keep your elbows at your side or in front of your body. 

Perform these SLOWER than I am in this video, and use little to NO momentum.

Standing Shoulder Width Barbell Curls

Varied Width Barbell Superset

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

Gripping a set of dumbbells firmly, raise one dumbbell, maintaining neutral wrist position as you lift it. Squeeze intensely at the top of the movement and even try glancing down at the activated forearm and bicep to ensure excellent activation. 

Repeat with the other arm. These will be a staple of arm development.

20 reps total, 10 per arm

Seated Dumbbell Alternating Hammer Curls

Gripping a set of dumbbells firmly, raise one dumbbell, twisting your wrist outwards (supinating) as you lift it. Squeeze intensely at the top of the movement and even try glancing down at the activated forearm and bicep to ensure excellent activation. 

Repeat with the other arm. These will be a staple of arm development.

20 reps total, 10 per arm

Seated Dumbbell Alternating Supinating Curls

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

Using a cable rope attachment, pull the rope down as you hold it behind your head. 

Initiate the movement from your CORE. Fully exhale before each rep to help activate your core.

Squeeze all the way down!

Cable Crunch

Week 3 Day 4:
Arms with TEMPO 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 2 Day 4
Arms 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 3 Day 4: Arms with TEMPO Focus

Community

More workouts from Luke Williford