Arms- Round 2

If you’ve made it this far, you probably aren’t human. For weeks 4-6 of the Split(ish) Fitness Routine, this is how you’ll turn those biceps into softballs, triceps into horseshoes, and shoulders… into better looking shoulders(?). I dare you to try and touch your hand to its own shoulder mid-workout, and see how that goes.

Exercise Rep Range
1a. EZ Bar Curl 3 sets, alternate grip
grip- close, wide, overhand 10, 8, 12
1b. Skull Crushers 3 sets
w/burnout of close grip press 10, 8, 12
1c. Arnold Press 3 sets
10, 8, 12
2a. Cable Machine Curl 3 sets, alternate grip
grip- close, wide, overhand 10, 8, 12
2b. Cable Extensions 3 sets
Use flat bar-underhand grip 10, 8, 12
2c. Cable Swords* 3 sets
20, 15, 12
3a. Concentration Curls 3 Dropsets
TRISET Burnout each drop
3b. Crossface Extension 3 Dropsets
TRISET Burnout each drop
3c. Forward Arm Raise 3 Dropsets
Make sure thumb is up Burnout each drop


*Cable Swords are somewhat of my own invention. you want to grab the cable (set at the lowest setting on the machine) with the hand opposite of your hip, and pull outward and upward. You should look like you are unsheathing your Samurai sword.


About Nick

Nick Levato has been involved with the fitness community for over 8 years. Not only is he a Certified Personal Trainer but, has also been trained in martial arts. Nick has overseen the training of many individuals spanning all ages and fitness goals; and experimented most diets; for competitions, cutting, vegetarian, and general diets to coincide with weight training at the time. In addition to training on an individual level, Nick has also taught many group classes. He takes pride in pushing himself to his limits in the gym and in his everyday life.

Leave a Reply