LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
7-Step Prep Upper Body
Horizontal
Stretch – Arm Circles
Set reps
1 10
Rub and Scrub Sternum/Clavicle
Set time
1 1 minute
Thoracic Extension
Set reps
1 8
Cat Cow
Set reps
1 10
Prone T-Spine Rotation
Set reps
1 3-5 per side
Banded Upper Body Movement Prep
Set reps
1 10
Workout Blocks
Free Weight Arms
Circuit x 3
Arnold Zotman
Set reps weight_lbs Tempo
1 10 7.5-10lb 2:2:2:4
2 10 7.5-10lb 2:2:2:4
3 10 7.5-10lb 2:2:2:4
Bent Over Row to Tricep Kickback
Set reps weight_lbs Tempo
1 10 7.5-10lbs 2:2:2:2
2 10 7.5-10lbs 2:2:2:2
3 10 7.5-10lbs 2:2:2:2
Preacher Curl
Set reps weight_lbs Tempo
1 8 per arm 10lbs controlled
2 8 per arm controlled
3 8 per arm controlled
Glute Bridge on Bench Chest Press
Set reps weight_lbs Tempo
1 10 10lbs controlled
2 10 10lbs controlled
3 10 10lbs controlled
Floor Glute Bridge with Chest Press
Set reps weight_lbs
1 10 10lbs
2 10 10lbs
3 10 10lbs
DB Skullcrushers
Set reps weight_lbs Tempo
1 10 5-7.5lbs controlled
2 10 5-7.5lbs controlled
3 10 5-7.5lbs controlled
Plank
Set time
1 1 min
2 1 min
3 1 min
Front to Lateral Delt Raises
Set reps weight_lbs Tempo
1 10 5lbs controlled
2 10 5lbs controlled
3 10 5lbs controlled

Sid’s Strength Hypertrophy Arms

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This builds the basis for strength training upper body. Mastering the simple movements and being able to successfully hold a perfect plank for 1 minute is the goal! Repeating this routine at least 2x a week is how we will see results. Switching up the exercise you do too often is usually why people don't see progress despite frequent training. Rinse and Repeat! Trust the science! :)

Warm-Up Blocks

7-Step Prep Upper Body
Horizontal Loading

This prepares your upper body for high intensity strength training.

LAR
Stretch – Arm Circles
Set Reps
1 10
Rub and Scrub Sternum/Clavicle
Set Time
1 1 minute h:m:s

You can continue down your arms with karate chops and rubbing horizontally with the side of your hand

ULT
Thoracic Extension
Set Reps
1 8
ULT
Cat Cow
Set Reps
1 10
UMT
Prone T-Spine Rotation
Set Reps
1 3-5 per side
LLT
Banded Upper Body Movement Prep
These are great for activating and mobilizing your arms, chest, back and shoulder prior to an upper body focused work out.
Set Reps
1 10

Workout Blocks

Free Weight Arms
Circuit x 3

You can do most of these at home with your 5 and 10 lb dumbbells. If you are at the gym, take advantage of the 7.5lb dumbbells if those are more appropriate for your level to do some of the moves.

LLT
Arnold Zotman
reps 10
weight_lbs 7.5-10lb
Tempo 2:2:2:4
This video shows a bicep curl to arnold press. The only difference for what I want in this move is to finish with a 4 second zotman curl where you turn the dbs at your wrist so that palms are facing downward.
Set Reps Weight Tempo
1 10 7.5-10lb lbs 2:2:2:4
2 10 7.5-10lb lbs 2:2:2:4
3 10 7.5-10lb lbs 2:2:2:4
LLT
Bent Over Row to Tricep Kickback
reps 10
weight_lbs 7.5-10lbs
Tempo 2:2:2:2
Make sure your hinge and core are locked in. Be robotic.
Set Reps Weight Tempo
1 10 7.5-10lbs lbs 2:2:2:2
2 10 7.5-10lbs lbs 2:2:2:2
3 10 7.5-10lbs lbs 2:2:2:2
LLT
Preacher Curl
reps 8 per arm
weight_lbs 10lbs
Tempo controlled
Set Reps Weight Tempo
1 8 per arm 10lbs lbs Controlled
2 8 per arm lbs Controlled
3 8 per arm lbs Controlled
LLT
Glute Bridge on Bench Chest Press
reps 10
weight_lbs 10lbs
Tempo controlled
You may do both arms at once if preferred
Set Reps Weight Tempo
1 10 10lbs lbs Controlled
2 10 10lbs lbs Controlled
3 10 10lbs lbs Controlled
LLT
Floor Glute Bridge with Chest Press
reps 10
weight_lbs 10lbs
Set Reps Weight
1 10 10lbs lbs
2 10 10lbs lbs
3 10 10lbs lbs
LLT
DB Skullcrushers
reps 10
weight_lbs 5-7.5lbs
Tempo controlled
Set Reps Weight Tempo
1 10 5-7.5lbs lbs Controlled
2 10 5-7.5lbs lbs Controlled
3 10 5-7.5lbs lbs Controlled
ULT
Plank
time 1 min
Watch video for tips for a perfect plank
Set Time
1 1 min h:m:s
2 1 min h:m:s
3 1 min h:m:s

You may hold the plank for as long as you can and then tap your knees down for a quick break--but still do a full minute!

LLT
Front to Lateral Delt Raises
reps 10
weight_lbs 5lbs
Tempo controlled
Don't shrug and don't raise hands drastically above shoulder height
Set Reps Weight Tempo
1 10 5lbs lbs Controlled
2 10 5lbs lbs Controlled
3 10 5lbs lbs Controlled