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    B.F.A.2. (Big F Cking Arms 2X Per Week) Workout

    Uploaded by

    Hugo Esteves
    This document provides an overview and workout plan for growing bigger arms through strength training over a 6 week period, with two arm days per week. The plan incorporates various bicep and tricep exercises performed with different rep ranges and techniques like drop sets, pyramids, and supersets to maximize muscle growth. Nutrition advice emphasizes eating in a caloric surplus. Common questions about the program are addressed in an FAQ section covering topics like rest times and exercise form details.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    B.F.A.2. (Big F Cking Arms 2X Per Week) Workout

    Uploaded by

    Hugo Esteves
    300 views5 pages
    This document provides an overview and workout plan for growing bigger arms through strength training over a 6 week period, with two arm days per week. The plan incorporates various bicep and tricep exercises performed with different rep ranges and techniques like drop sets, pyramids, and supersets to maximize muscle growth. Nutrition advice emphasizes eating in a caloric surplus. Common questions about the program are addressed in an FAQ section covering topics like rest times and exercise form details.

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    Training

    Original Title

    BFA2

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    This document provides an overview and workout plan for growing bigger arms through strength training over a 6 week period, with two arm days per week. The plan incorporates various bicep and tricep exercises performed with different rep ranges and techniques like drop sets, pyramids, and supersets to maximize muscle growth. Nutrition advice emphasizes eating in a caloric surplus. Common questions about the program are addressed in an FAQ section covering topics like rest times and exercise form details.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    300 views5 pages

    B.F.A.2. (Big F Cking Arms 2X Per Week) Workout

    Uploaded by

    Hugo Esteves
    This document provides an overview and workout plan for growing bigger arms through strength training over a 6 week period, with two arm days per week. The plan incorporates various bicep and tricep exercises performed with different rep ranges and techniques like drop sets, pyramids, and supersets to maximize muscle growth. Nutrition advice emphasizes eating in a caloric surplus. Common questions about the program are addressed in an FAQ section covering topics like rest times and exercise form details.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5
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    The program focuses on high volume arm training over 6 weeks, incorporating techniques like dropsets, compound sets, and tempos to maximize muscle growth. Nutrition in a caloric surplus and adequate rest between sessions are also emphasized.

    The program is split into two arm days per week over 6 weeks. It progresses from higher reps in weeks 1-2 to heavier weights and more advanced techniques like dropsets and pyramids in weeks 3-6.

    The author recommends incorporating numerous techniques including compound sets, supersets, dropsets, tempos, and pyramids to challenge the muscles in new ways and maximize time under tension.

    B.F.A.2.

    (BIG F*CKING ARMS 2X PER WEEK) WORKOUT


    OVERVIEW
    Do you want big f*cking arms that hug the sleeves of any shirt you wear? LOL! The real
    question is who doesn’t want bigger arms. I’ve had my fair share of arm training and I’ve
    had awesome success making arm gains over the years. I’ve reached 18 inch arms
    natty AF. I tried everything and anything to get them to grow. With a ton of trial and error
    I found what works best to get the arms to grow and I’m going to share it all with you.
    There isn’t just one thing you need to do there are numerous techniques you need to
    incorporate and I’m going to give you all the tricks I used over the years. This program is
    6 weeks long and will involve everything you need to get your arms to grow. Anyone can
    run this workout, female or male, beginner or advanced. Be prepared for a sh*t load of
    volume and crazy pumps.

    F.A.Q.

    Q: How should my nutrition look like while doing this program?


    A: Definitely eat to be in a nice caloric surplus to ensure the gains.

    Q: What if I fail to reach the minimum rep range?


    A: Decrease the weight the next set.

    Q: How do I fit the two days into my current workout split?


    A: Be sure to have at least 2-3 days in between each arm workout. Work them in on your
    upper days and make sure its not the day prior to a push or pull workout.

    Q: What is AMRAP
    A: As many reps as possible.

    Q: What weight should I choose for my sets?


    A: Choose a weight that you think you can complete all the reps and sets without
    decreasing the weight or missing reps. It will take some time to get a feel of what weight
    to go with for your sets. Be sure to be tracking your lifts so you can reference them later.

    Q: What does 4 count tempo mean?


    A: It means the pace of your reps is 4 seconds for both the eccentric and concentric
    portion. So you count 1, 2, 3, 4 going up and down. If it doesn’t list 4 count tempo then
    just perform reps at a normal controlled tempo.

    Q: What is a compound set and superset?


    A: A compound set is doing two different exercises back to back, with no rest in
    between, for the same muscle group. A superset is doing the same but working
    opposing muscle groups.

    Q: How much rest time should I take between sets?


    A: Rest time will vary with each individual based on training experience. Take as much
    rest time, as you need to feel confident that you will hit your next set without decreasing
    weight. Keeping your rest time consistent will help keep your performance consistent.

    WEEK 1
    Arm Day #1 Sets Reps
    Straight Bar Curl (4 count tempo) 3 12
    Seated DB Curl On A Slight Incline 3 15
    Compound Set 4 15 |15
    Cable Curl | Single Cable Curl
    Exaggerated Close Grip Bench (4 count tempo) 3 10
    Tricep Rope Extension 3 15
    Compound Set 4 15 |15
    Cable Push Down | Single Arm Cable Kickback

    Arm Day #2 Sets Reps


    Preacher Curl (4 count tempo) 3 8
    Cable Curl 3 12
    Compound Set 4 8 | 12
    Straight Bar Curl | Single Cable Curl
    Close Grip Bench 3 8
    Cable Push Down 3 12
    Compound Set 4 12 | 12
    Tricep Rope Ext. | Single Arm Cable Kickback

    WEEK 2
    Arm Day #1 Sets Reps
    Straight Bar Curl (4 count tempo) 3 15
    Seated DB Curl On A Slight Incline 3 15
    Compound Set 2 20 |20
    Cable Curl | Single Cable Curl
    Exaggerated Close Grip Bench (4 count tempo) 3 12
    Tricep Rope Extension 3 20
    Compound Set 3 20 |20
    Cable Push Down | Single Arm Cable Kickback

    Arm Day #2 Sets Reps


    Straight Bar Curl 5 5
    Cable Curl 3 10
    Compound Set 3 12 | 12
    Alternating Curl | Single Cable Curl
    Close Grip Bench 5 5
    Cable Push Down 3 8
    Compound Set 3 12 | 12
    Tricep Rope Ext. | Single Arm Cable Kickback

    WEEK 3
    Arm Day #1 Sets Reps
    Straight Bar Curl (4 count tempo) 3 15
    Seated DB Curl On A Slight Incline *Dropset 3 7|7|7
    Compound Set 4 15 |15
    Cable Curl | Single Cable Curl
    Exaggerated Close Grip Bench (4 count tempo) 3 15
    Tricep Rope Extension *Dropset 3 7|7|7
    Compound Set 4 15 |15
    Cable Push Down | Single Arm Cable Kickback

    Arm Day #2 Sets Reps


    Preacher Curl (4 count tempo) 3 8
    Cable Curl *Dropset 3 7|7|7
    Compound Set 4 5 | 15
    Straight Bar Curl | Single Cable Curl
    Close Grip Bench 3 8
    Cable Push Down *Dropset 3 7|7|7
    Compound Set 3 12 | 12
    Tricep Rope Ext. | Single Arm Cable Kickback
    WEEK 4
    Arm Day #1 Sets Reps
    Straight Bar Curl 3 20
    Seated DB Curl On A Slight Incline 3 15
    Compound Set 4 15 |15
    Cable Curl | Single Cable Curl
    Close Grip Bench 3 20
    Tricep Rope Extension *Dropset 3 12 | 12 | 12
    Compound Set 3 20 |12
    Cable Push Down | Single Arm Cable Kickback

    Arm Day #2 Sets Reps


    Straight Bar Curl Pyramid 4 3 | 6 | 8 | 12
    Cable Curl 3 12
    Compound Set 4 8 | 12
    Easy Curl Bar | Single Cable Curl
    Close Grip Bench 3 8
    Cable Push Down 3 12
    Compound Set 4 12 | 8
    Tricep Rope Ext. | Single Arm Cable Kickback

    WEEK 5
    Arm Day #1 Sets Reps
    Straight Bar Curl (4 count tempo) 4 12
    Seated DB Curl On A Slight Incline *Dropset 4 7 | 7 | AMRAP
    Compound Set 4 15 |15
    Cable Curl | Single Cable Curl
    Exaggerated Close Grip Bench (4 count tempo) 4 10
    Tricep Rope Extension 4 15
    Compound Set 4 15 |10
    Cable Push Down | Single Arm Cable Kickback
    Superset 3 12 | To Failure
    DB Curl | Dips

    Arm Day #2 Sets Reps


    Preacher Curl (4 count tempo) 3 8
    Cable Curl 3 12
    Compound Set 4 12 | 12
    Straight Bar Curl | Single Cable Curl
    Close Grip Bench 4 6
    Cable Push Down 3 12
    Compound Set 4 12 | 12
    Tricep Rope Ext. | Single Arm Cable Kickback
    Superset 3 15 | To Failure
    DB Curl | Close Grip Push Ups
    WEEK 6
    Arm Day #1 Sets Reps
    Straight Bar Curl 4 12
    Seated DB Curl On A Slight Incline 4 15
    Compound Set 4 15 |15
    Cable Curl | Single Cable Curl
    Close Grip Bench 4 12
    Tricep Rope Extension *Dropset 3 7|7|7
    Monster Set 3 20 |10 | To
    Cable Push Down | Single Arm Cable Kickback | Failure
    Pushups

    Arm Day #2 Sets Reps


    Preacher Curl (6 count tempo) 3 8
    Cable Curl (6 count tempo) 3 12
    Compound Set 4 8 | 12
    Straight Bar Curl | Single Cable Curl
    Close Grip Bench 3 8
    Cable Push Down (4 count tempo) 3 12
    Compound Set 4 12 | 12

    Tricep Rope Ext. | Single Arm Cable Kickback

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