Learn from multiple bodybuilding champion, Freddie Klopper, how to build some massive guns by following his training regime for arms below. He gives us a few tips and what we should not do!
Biceps Training Programme:
1. Normal dumbbell curls
I call it running down the rack:
- Set 1: 10 kg | 20 reps
- Set 2: 12 kg | 15 reps
- Set 3: 15 kg | 15 reps
- Set 4: 17 kg | 10 reps
- Set 5: 20 kg | 8 reps
- Set 6: 25 kg | 4-6 reps
Rest only 40 seconds in between sets.
2. Barbell curls SUPERSET with Flat bar cable curls
- Set 1: 30 kg bar | 15 reps SUPERSET with 15 reps of cable curls at 50 kg
- Set 2: 30 kg bar | 15 reps SUPERSET with 12 reps of cable curls at 55 kg
- Set 3: 30 kg bar | 15 reps SUPERSET with 10 reps of cable curls at 60 kg
3. Front hammer curls SUPERSET with High pulley curls
- Set 1: 15 kg dumbbells | 20 reps SUPERSET with 15 reps high cable curls
- Set 2: 20 kg dumbbells | 15 reps SUPERSET with 15 reps high cable curls
- Set 3: 25 kg dumbbells | 12 reps SUPERSET with 15 reps high cable curls
Triceps Training Programme:
1. Tricep push downs
Rest only 40 seconds in between sets.
- Set 1: 50 kg | 20 reps
- Set 2: 60 kg | 15 reps
- Set 3: 70 kg | 15 reps
- Set 4: 80 kg | 12 reps
- Set 5: 90 kg | 10 reps
- Set 6: 50 kg | 20 reps
2. Scull crushers (with EZ bar) SUPERSET with Weighted plate dips
- Set 1: 30 kg | 15 reps SUPERSET with 20 kg plate | 15 reps for all 4 sets
- Set 2: 35 kg | 15 reps
- Set 3: 40 kg | 12 reps
- Set 4: 45 kg | 10 reps
3. One arm cable push downs SUPERSET with Close grip push ups till failure
- 4 sets with 30 kg | 15 reps on each set
4. Close grip bench press SUPERSET with Hanging dips
- Set 1: 50 kg 15 reps SUPERSET with each set 10-12 hanging dips
- Set 2: 55 kg 12 reps
- Set 3: 60 kg 10 reps
- Set 4: 65 kg 8 reps
Training arms takes me about 1 hour and 15 minutes.
Download a printable training log of Freddie Klopper’s Arm Training Guide, here:
- Editable Word Document: Freddie Klopper’s Arm Training Guide
- Pdf Document: Freddie Klopper’s Arm Training Guide
What do you eat directly after training arms?
Something you can put down and sip through a straw as your arms are so pumped and tired you can’t hold anything, hahaha. TNT protein shake mixed with raw oats and peanut butter.
What are a few of your arm training tips:
- Don’t do arms more than any other muscle group guys, grow in proportion.
- If you want bigger arms concentrate on doing more exercises and reps for triceps as the triceps consist of 3 muscle heads and the bicep only 2. Thus making the triceps overall bigger than the biceps.
Some mistakes guys make when training arms?
- Most people have very poor form as they swing the weights up or with triceps pushing more out of the shoulder than using the triceps.
- Keep your weights ideal for you. Make sure you do not use any momentum and/or another muscle group to assist in the movement.
Contact Freddie:
- Facebook: Freddie Klopper Fanpage
