Axeman Arms: Fix Your Spider Physique

This is an arm specialization plan, but everything will grow if you bring the intensity. In essence, this is a low volume, high intensity chest, back, and leg program, combined with high volume arm days.

Use double progressions and dynamic double progressions as stated in the exercise descriptions, and rotate out movements when they get stale. 

Undo the torso domination that the PPL/Powerlifting programs often produce!

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Earn your arm day by attacking this very tough workout with tenacity. Bring an intra-workout snack.

Chest Press (Machine)

Pull-Up (Weighted)

Seated Overhead Press (Dumbbell)

Seated Wide-Grip Row (Cable)

Hatfield Squat (Safety Squat Bar)

Leg Curl

Leg Extension

Toe Press

Attack this workout with the same intensity as any other. Be sure to have a full rest day afterwards

Lateral Raise (Cable)

Upright Row (Barbell)

Powell Raise

Wrist Curls

Wrist Extension (Dumbbell)

Rotator Cuff DB External Rotation From Knee

Max Capt Chair Leg Raises In 10m

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Face Pull

Ab Wheel

Dead Hang

Incline Bench Press (Barbell)

Neutral Grip Pull Up

Pec Deck (Machine)

Chest Supported Row (Machine)

Stiff Leg Deadlift

Leg Press (45 Degrees)

Back Extension (Weighted)

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