Ultimate pump: pound your arms with the 2 X 4 workout—and grow 2 inches in four weeks

Muscle & Fitness, Sept, 2005 by Jim Stoppani

Our training articles are always underpinned by research, often detailed at length. But sometimes we ask you to trust us because we know a program works. How can we be certain? In the case of this program, our male staffers, from the pencilneck to the hardcore lifter, gym-tested it. Lo and behold, a month later, our editors were sporting arms cocked-and-loaded enough to hold a casting call for Planet of the Apes in our conference room. So here's what to do, short and sweet. Now go apeshit in the gym.

ARM WORKOUT 1
EXERCISE                         SETS               REPS

Dip                                2                 8-10
Dumbbell French Press              2                 8-10
Incline Dumbbell Curl              2                 8-10
Cable Concentration Curl           2                 8-10

ARM WORKOUT 2
EXERCISE                         SETS               REPS

Barbell Curl                       3                 8-10
Dumbbell Hammer Curl               2                 8-10
Lying Triceps Extension            3                 8-10
Straight-Bar Pressdown             2                 8-10

ARM WORKOUT 3
EXERCISE                         SETS               REPS

Reverse-Grip Bench Press           2                 8-10
Close-Grip Bench Press             2                 8-10
Preacher Curl                      2                 8-10
Standing Cable Curl                2                 8-10

ARM WORKOUT 4
EXERCISE                         SETS               REPS

Close-Grip Bench Press (Smith      3                 4-6 *
  machine)
Triceps Pressdown                  3                 4-6 **
Seated Barbell Curl                3                 4-6 [dagger]
Dumbbell Preacher Curl             3                 4-6 **

ARM WORKOUT 5
EXERCISE                         SETS               REPS

One-Arm Reverse-Grip Pressdown     3                10-12
Close-Grip Bench Press             3                 6-8 [double dagger]
EZ-Bar Preacher Curl               3                 6-8
Dumbbell Curl (down the rack)      4                 8-12
  [dagger][dagger]

ARM WORKOUT 6
EXERCISE                         SETS               REPS

Cable Concentration Curl           3                10-12
Standing Barbell Curl              3                 6-8 [double dagger]
Dumbbell Close-Grip Bench Press    3                 6-8
Rope Pressdown                     3                 8-12
                                   [double dagger]
                                   [double dagger]

* Do two sets with pins set in the top half of the range of motion.
On the third set, remove pins and do full-range reps.
** Choose a weight heavier than that which you can lift for one rep and
have a partner help you force-rep the positive portion of the exercise
while you resist the negative portion on your own. After completing the
third set, strip the weight and rip out as many as you can unassisted.
[dagger] Load a bar with 10-20-plus pounds more than you can lift for
4-6 reps of normal barbell curls. Sit on a flat bench and rest the bar
on your thighs. Using a shoulder-width, underhand grip, curl the weight
toward your shoulders.
[double dagger] On the last set do 6-8 reps, drop the weight 30% and rep
until failure.
[dagger][dagger] Drop the weight by 5-10 pounds each set. Don't rest
between sets.
[double dagger][double dagger] For each set, do 8-12 reps, drop the
weight, rep until failure, and then drop a second time and rep until
failure again.

RELATED ARTICLE: TRAINING Splits

WEEKS 1 + 2

Monday

Chest: 8-10 sets total

Arm Workout 1

Tuesday

Off

Wednesday

Arm Workout 2

Legs: 8-10 sets total

Thursday

Off

Friday

Back: 8-10 sets total

Shoulders: 8-10 sets total

Arm Workout 3

WEEK 3

Monday

Chest: 10-12 sets total

Tuesday

Back: 10-12 sets total

Shoulders: 8-10 sets total

Wednesday

Off

Thursday

Arm Workout 4

Friday

Legs: 10-12 sets total

WEEK 4

Monday

Chest: 10-12 sets total

Tuesday

Back: 10-12 sets total

Shoulders: 8-10 sets total

Wednesday

Arm Workout 5

Thursday

Off

Friday

Legs: 10-12 sets total

Saturday

Arm Workout 6

BY JIM STOPPANI, PHD