Arms – Round 3

If you want to make you arm look like it swallowed a small child whole, fight through to finish of the last round of the Split(ish) Training Program! Make sure you wear a shirt that you wouldn’t mind if the sleeves accidentally tear.


Exercise Rep Range
1a. Twisting Curls 4 sets
TRISET 15, 10, 8, 12,
1b. Cable Rope Extensions 4 sets
TRISET 15, 10, 8, 12
1c. Lateral Overhead Raise* 3 sets
15, 10, 8, 12
2a. Cable Machine Curl 4 sets
Use the Rope 10, 8, 12, Burnout with 6″ Reps
2b. Over head Extensions 4 sets
Use Two Hands 25, 15, 15, Burnout with Ballistic Reps**
2c. Cable Front Shoulder 4 sets
Raise 15, 12, 12, 15
3a. Flat/Incline Bench Curls 3 Dropsets
prefer flat bench Burnout each drop
3b. Dips*** 3 Dropsets
TRISET Burnout each drop
3c. Swimmer Flys**** 3 Dropsets
6″ reps – 6″ up, 6″ down Burnout each drop


*Lateral Overhead Raise is where you hold dumbbells at the sides of your waist, and (with straight arms) raise them higher than the shoulders and about 1 foot away from touching at the top; then slowly lower down.

**Ballistic reps, if you are unaware, is where you explode moving the weight, and very slowly let it return to its original position. In this exercise, you would explode when you push the weight upward, and slowly let it down until your arms are at about a 90 degree angle.

***For this set of dips, your hands should be on a bench behind your back, about shoulders width apart. Your feet should rest on the floor; but to challenge yourself, put them on another bench; and to challenge yourself the most, place them on a core  ball!

**** Swimmer flys are when you do a front shoulder raise (thumbs up, straight arms, move from hips to shoulder height) then while at shoulder height, move them to a side lateral position, and lower them down. The next repetition is the reverse: starting as a lateral fly and moving toward a front shoulder raise.


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.

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