Maximum Arm Development and Explosivenesss

Develop muscular endurance and strength utilising explosive movement patterns, brought together in a way that maximizes development of the large, high threshold fibers across the entire body, with an additional emphasis on arms.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Paused)

Barbell Row

Lateral Raise (Dumbbell)

Pull-Up (Bodyweight)

Pec Deck (Machine)

Preacher Curl (Dumbbell)

EZ-Bar Skullcrusher

Snatch-Grip Deficit Deadlift

Bulgarian Split Squat (Dumbbell)

Hyperextension

Calf Raise (Leg Press)

Cable Crunch

Skull Crusher (Dumbbell)

Overhead Press (Barbell)

Incline Bench Press (Barbell)

High-Cable Lateral Raise

Bayesian Curl

Hammer Curl

Chin-Up (Bodyweight)

Pullover (Dumbbell)

Face Pull

Squat (Paused)

Good Morning

Leg Extension

Nordic Curl

Ab Wheel

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