ARM DAY — Free

ARM DAY is the session I engineered for my own training — a deliberate sequence built around pre-exhaustion and lengthened-position work, refined over years of running it week after week.

The structure: laterals into a drop set with lengthened partials, a spider curl and incline curl superset, focused triceps work, and shoulder presses placed last — when the delts are pre-fatigued and every rep counts for more. Weighted abs close it out.

It became one of the most requested pieces of my training, so I formatted it into a single clean page and made it free. Enter your email and I'll send it straight to your inbox.

Your delivery email also includes a discount code for OFF-CYCLE, my complete eight-week program — the full system this session comes from.