Program Directory
Armageddon
Tags
Hypertrophy
Arms
Gym
Description
A partial program focused on increasing upper arm hypertrophy through a giant set targeting the arms from different angles.
Workout
A1Close-Grip Chin-Up
Week
1
2
3
Sets
4
4
4
Reps
4-6
4-6
4-6
Tempo
8010
8010
8010
Rest
10 sec
10 sec
10 sec
Set 1
Set 2
Set 3
Set 4
A2Incline Dumbbell Curl
Week
1
2
3
Sets
4
4
4
Reps
10-12
10-12
10-12
Tempo
30X0
30X0
30X0
Rest
10 sec
10 sec
10 sec
Set 1
Set 2
Set 3
Set 4
A3Dumbbell Preacher Hammer Curl
Week
1
2
3
Sets
4
4
4
Reps
20-25
20-25
20-25
Tempo
10X0
10X0
10X0
Rest
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
Set 4
A4Tricep Dip
Week
1
2
3
Sets
4
4
4
Reps
4-6
4-6
4-6
Tempo
32X0
32X0
32X0
Rest
10 sec
10 sec
10 sec
Set 1
Set 2
Set 3
Set 4
A5Decline Curl Bar Tricep Extension
Week
1
2
3
Sets
4
4
4
Reps
10-12
10-12
10-12
Tempo
21X0
21X0
21X0
Rest
10 sec
10 sec
10 sec
Set 1
Set 2
Set 3
Set 4
A6Overhead Cable Tricep Extension
Week
1
2
3
Sets
4
4
4
Reps
20-25
20-25
20-25
Tempo
10X0
10X0
10X0
Rest
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
Set 4