Get Swole: Cory Gregory's 16-Week Muscle Building Trainer - Day 45

The Pyramid Phase arms workout is a high-octane gauntlet of biceps exercises followed by a shirt-splitting attack on your triceps. It's fast, fun, and effective.

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This workout is a ton of fun. It combines a series of techniques torch your triceps and blow up your biceps. It will maximize your pump, cause some serious damage to your muscle fibers, and send some powerful growth signals to your arms.

The top of this workout is modeled after Larry Scott's classic arm session, so it starts with a massive giant set of biceps exercises. You'll hit dumbbell preacher curls, straight-bar preacher curls, reverse preacher curls, and the biceps curl machine without rest. Those four exercises paired together make one giant set. You'll hit that giant set five times, resting only as much as necessary between each giant set. Your arms will burn, but they will definitely grow.

After the giant set, you'll move into a series of straight triceps sets, going from heavy compound moves to high-rep isolation work. When it comes to the triceps pushdowns, I want you to knock out 20 complete reps and then immediately hit 20 partial reps. Use 50 percent range of motion on the partial reps and keep that blood in your muscles. You'll get a supreme pump, believe me.

Phase 2: Arms
Larry Scott Giant Set
1

Dumbbell Preacher Curl

5 sets of 10 reps: 5 full reps, 5 half reps
Two-Arm Dumbbell Preacher Curl Two-Arm Dumbbell Preacher Curl

Straight Bar Preacher Curl

(shown with EZ-Bar) 5 sets of 10 reps: 5 full reps, 5 half reps
Preacher Curl Preacher Curl

Reverse Preacher Curl

5 sets of 10 reps: 5 full reps, 5 half reps
Reverse Barbell Preacher Curls Reverse Barbell Preacher Curls

Biceps Curl Machine

5 sets of 30 reps
Machine Bicep Curl Machine Bicep Curl

Resume regular sets
2
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Triceps Pushdown - Rope Attachment

4 sets of 40 reps: 20 full, 20 partial
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

Bench Dips

5 sets to failure
Bench Dips Bench Dips

Triceps Pushdown

4 sets of 40 reps: 20 full, 20 partial
Triceps Pushdown Triceps Pushdown



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