Arm Pump Specialization
MP Weekly Workout 23
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Day 1: Heavy Arm Foundation
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Day 2: Volume Pump
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Day 3: Full Body Light + Arm Focus
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Day 4: Arm Specialization Intensity
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Day 5: Arm Pump "Athlete Finisher Day"
Day 1: Heavy Arm Foundation
Focus: Build load capacity for arms
Biceps + Triceps Strength Supersets
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1A. Barbell Curl – 4x8
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1B. Close-Grip Bench Press – 4x8
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2A. Incline DB Curl – 3x10
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2B. Skull Crushers – 3x10
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3A. Hammer Curl – 3x12
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3B. Rope Pushdown – 3x12
Finisher (Pump Burn)
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2 rounds:
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21s biceps curls
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20 triceps band pushdowns
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30 sec plank
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Day 2: Volume Pump
Focus: Blood flow + endurance hypertrophy
Giant Set (4 rounds)
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EZ Bar Curl – 12–15
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Cable Curl – 12–15
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Rope Pushdown – 15
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Overhead Rope Extension – 12–15
Burnout Circuit (3 rounds)
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Alternating DB curls – 20
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Bench dips – 15
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Cable hammer curls – 15
Finisher
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5 min continuous arm pump:
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no rest alternating curls + pushdowns
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Day 3: Full Body Light + Arm Focus
Focus: Active recovery + arm blood flow
Light Full Body Circuit (3 rounds)
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Goblet Squat – 12
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Push-ups – 15
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Lat Pulldown – 12
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Walking lunges – 12/leg
Arm Pump Finisher (Priority Block)
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Superset x 5 rounds:
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Cable curls – 12
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Rope pushdowns – 12
Optional Burn
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2 min continuous DB curls (light weight)
Day 4: Arm Specialization Intensity Day
Focus: Maximum hypertrophy stress
Superset Block 1 (5 rounds)
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1A. Preacher Curl – 10–12
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1B. Dips (weighted if possible) – 10–12
Superset Block 2 (4 rounds)
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2A. Spider Curl – 12–15
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2B. Cable Overhead Extension – 12–15
Superset Block 3 (3 rounds)
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3A. Reverse Curl – 15
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3B. Rope Pushdown – 15–20
Finisher
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Drop set:
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Cable curls ➔ 3 drops
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Rope pushdowns ➔ 3 drops
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Day 5: Arm Pump "Athlete Finisher Day"
Focus: Conditioning + arms under fatigue
AMRAP (20 min)
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10 DB curls
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10 triceps pushdowns
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12 push-ups
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10 hammer curls
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10 bench dips
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200m run / 1 min cardio
Final Arm Burnout (8 min)
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20 sec curl hold + reps / 10 sec rest
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20 sec pushdown burn / 10 sec rest
Repeat alternating
