Sample Arm Workout

How often: 1x a week

How Long: About 1 hour

How to use this to get stronger over 4 weeks:

1. Week 1: as written
2. Week 2: up the reps by 1-2 on each set
3. Week 3: increase weight 5-10% across all lifts and drop reps back down to 8
4. Week 4: add drop set to the shoulder press and triceps, slower tempo to supersets, and do 18-20 reps for abs

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