Real Arms Race

This is workout that I tried first for myself and it worked very good. I also used it with some of my clients and they also had great results. You will train your arms 2 days a week with agonist-antagonist A-B system. Between those sessions you will train heavy compound lifts for low reps. Your testosteron levels will jump after heavy compound lifts, which will further contribute to your overall arms size. All arm exercises should be done with the tempo 5010. Reps range will remain the same from week to week, just don't forget to add weight every session. Work days will go like this:

monday arms day

tuesday lower body compound movements

wednesday rest

thursday upper body compound movements

friday arms day

saturday rest day

sunday lower body compound lifts

The point is that you shouldn't have 2 arms workouts in a row.You will have 1 lower body compound lifts day and 1 upper body compound lifts day. If you do arm workout the day before upper body workout, you won't have the best results cause your muscles will be fatigued from previous day. You can do arms day before lower body day tough. Do this program for 3 weeks.