Welcome to Abel Albonetti’s 30-Day Arms! Your arm workout today is made up of most of the types of curls in the known universe. Starting with a few warm-up sets to prime your muscles.
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One highlight of today’s workout is incline bench biceps curls, one of Abel’s signature moves. This is a great exercise because of the full stretch you get at the bottom of the movement. Set the bench at a 45-degree angle, and set up all your dumbbells nearby so you can quickly swap between dropsets. Also be sure to flex your triceps at the bottom of the rep. This ensures your biceps stretches to its max. Then, control the movement as you come back up.
| Abel Albonetti’s High-Volume Arm Workout for Mass |
1. Standing Barbell Biceps Curl: 4 sets, 10 reps (Double dropset after the final set.)
2. Standing Alternating Biceps Curl: 4 sets, 12 reps (Single dropset after the final set.)
3. EZ-Bar Preacher Curl: 4 sets, 12 reps (Pause at the top of each rep for 2 sec.)
4. Incline Biceps Curl: 4 sets, 12 reps (Double dropset after the final set.)
5. Hammer Curl: 4 sets, 10 reps
6. High Cable Curl: 6 sets, 15 reps
In four weeks, you’ll see a dramatic difference in the size and definition of your arms by using a combination of old-school favorites and cutting-edge mass-building techniques.
Today’s lifters usually don’t clock hours of training time on their arms, instead focusing on compound movements and maybe tacking on a few sets of isolation moves at the end of a workout. While this may be enough to build strength, it just isn’t enough volume to build seriously jacked arms.
30-Day Arms is programmed in the training style Abel himself has used to keep his arms growing for years. The workouts combine classic barbell, dumbbell, and cable exercises with new proven techniques for stoking your muscle-building fire. You’ll do intra-set stretching, tempo reps, and blood-flow restriction. You’ll do straight sets, supersets, and dropsets. You’ll give your arms the attention they need so that in four weeks, you’ll be the one getting attention.
Every workout is unique to keep you and your muscles engaged. Each routine is accompanied by a video in which Abel demonstrates the exercises and breaks down the volume, rest periods, and movements. Watch each video to understand the techniques (especially tricky ones like BFR) and do the workouts correctly for your best results.
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