8 Week Guide To Building Amazing Arms Justin Martilini
What’s the first muscle group that people notice? Arms. Whether at the gym, beach, a party, etc… everybody will notice some solid arm gains. Strong, defined arms show power and strength and are essential to achieving the aesthetic physique. If you purchased this e book, then I’m going to go out on a limb here and say that arms are your “weak point” Everybody has different genetics and for some people, the biceps and triceps are a place where no matter what they seem to try, they just can’t seem to put on the desired mass. Well, luckily for you, this 8 week guide will help you finally build those strong, chiseled arms you’ve always wanted. This program has multiple different approaches to training and will incorporate tons of techniques I have used to build up my arms. Overview: When it comes to bodybuilding, practically every single person has a lagging body part that is extremely stubborn. It just doesn’t seem to grow no matter what you try.. it just doesn’t seem to keep up with the rest of your physique. For me, it has always been my arms and chest. Since the very beginning my arms were super skinny and I couldn’t even fill out a size small t shirt from hollister lmao, I couldn’t get them to grow no matter what I tried. I tried all kinds of weird exercises from youtube, I did curls/dips until failure every day and I even tried special grips/accessories sold by companies promising arm gains (lol). It was so frustrating that one day I decided this is it… I’m
gonna build amazing arms with the most efficient routine and I’m going to try new things until I can ‘crack the code.’
Anatomy and applied muscular movement of the arm: While the Arm is comprised of many muscle, we focus on two major muscles that are responsible for flexion and extension of the arm: biceps and triceps. The muscles involved in flexion of the arm are the biceps brachii, brachialis, and coracobrachialis located on the anterior(front) of the upper arm.The bicep is a (two)-headed muscle that lies on the upper arm between the shoulder and the elbow. Both heads arise on the scapula and join to form a single muscle belly which is attached to the upper forearm.When working the biceps the arm should be supinated, flexing the arm at the elbow and shoulder. The triceps muscle, has (three) heads , the long head, the medial and the lateral head which converge to form a tendon which inserts onto the olecranon(elbow). What this muscle does is it extends the elbow bringing it backward. Both extension and flexion occur at the elbow . Flexion also occurs at the shoulder, which makes it essential to warm up the rotator cuff and shoulder before working the upper arm.
Training: The arms are made up of fast and slow twitch fibers, and have multiple heads, so a combination of both high rep and low rep schemes are essential. With that being said, it is also important to incorporate both heavy weights with light weights. When it comes to arms, I believe training them two times a week with high intensity is what yields the best and also the fastest results. Typically I train arms earlier in the week with what I will be referring to as an “A” workout. These “A” workouts are normally focused more on heavy training with a slight focus on strength. Then, later in the week I will hit a “B” workout which is more “pump” focused. Both are great ways to “shock” the arms and to achieve progressive overload and grow those ‘stubborn’ arms into nice, full, chiseled arms. Your job is to pick 1 “A” workout and one “B” workout and hit them both in the week as stated above. You ideally would hit “A” early on in the week and then proceed to hit “B” later on that same week. You will do this for 4 straight weeks. This is how you will approach the first four weeks of the program. For the last 4 weeks, you will have a two day split incorporated into your routine where you have a full on triceps focused session and also a full on biceps focused session within the week. **MAJOR KEY: Focus on mind/muscle connection.… leave your ego at the door and lift the weights don’t just move them**
Green represents the biceps short head Red represents the long head
Yellow represents the triceps’ lateral head Red represents the long head Green represents the medial head
PART 1: A/B workouts (1st 4 weeks) A WORKOUT “A1” Close grip incline bench press: 5x5 Barbell curls: 4x8 Seated DB tricep extension: 4x10 Hammer curls: 4x10 Superset: V Bar cable tricep extensions: 3x15 Preacher curl machine: 3x15 OR WORKOUT “A2” Weighted dips: 5x10 Incline seated db curls: 4x8 Skullcrushers: 3x10 Standing alternating bicep curls: 4x10(each arm) Superset: Tricep rope extension: 3x20 Reverse grip EZ bar curl: 3x20 B WORKOUT “B1” Superset: Seated Incline alternating DB curls Dropset: half the weight perform standing BB curls: 3x10 Rope attachment cable extension: 3x25 (squeeze hard at the bottom flex triceps) Superset: Preacher curls: 4x15 V bar attachment extension: 4x15 Superset: Rope cable attachment bicep curl: 4x20 Close grip pushups or dips: 4x20 Finisher: 2 sets of 21’s on ez bar and 2x12 on tricep machine of choice
OR WORKOUT “B2” Superset: Standing alternating DB curls: 4x10 (10 each arm) Tricep machine dip: 4x15 Superset: Hammer bicep curls: 4x15 French press: 4x15 Superset: Bicep machine of choice: 5x12 Single arm DB overhead tricep extension: 3x10 (10 each arm) Finisher: 2 sets of 21’s on ez bar and close grip pushups to failure
PART 2: Straight muscle group days. (2nd 4 weeks) *I typically do biceps after back day and triceps after chest day* BICEP WORKOUT: 4x8-12: Seated incline db curl 4x8-12: Standing Concentration curl 4x8-12: Zottman curl 3x20: Cable curl TRICEP WORKOUT: 4x8-12: Close grip bench press 4x8-12: dip machine 4x8-12: french press 3x20: Rope attachment cable tricep extension
I know it’s very high volume but the goal here is aesthetics/hypertrophy not strength and I found that this approach to training is best for building muscle. Since these workouts are very physically demanding, I recommend minimum 1g protein per lb of bodyweight and anywhere up to 2g per lb. You should also be getting 8+ hours of sleep per night. Recovery is essential.
Often times, I am asked on what supplements I would recommend… The supplements I would recommend to you would be the following: Whey protein powders, Pre workout, Creatine monohydrate, Multivitamin and fish oil.
Any questions you may have feel free to email me:
[email protected] I will do my best to answer as quickly as I can. Thank you. -JM YouTube: Youtube.com/justinmartilini Instagram: @justinmartilini Twitter: @justinmartilini
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Eight One By: Justin Martilini
Overview: Why Eight One? The name is simple. Eight One. This program requires 8 straight training days followed by a rest day. Sounds crazy right!? At first it will be tough but you will adjust and see some amazing results, I promise. This program is all about achieving progressive overload via volume, frequency and sarcoplasmic hypertrophy. It’s all about getting some sick pumps, breaking down the muscle tissue and then resting up to get the growth we want. The following program “Eight-One” is the routine that I have been using over the last year. It’s like nothing else I’ve seen before and it has given me some AMAZING results. I find this is what has worked best for me and you will also see some tremendous progress with it. I have been asked to share my workout split time and time again so here it finally is. Eight-One is for the person who wants to build an AESTHETIC physique. Somebody who is dedicated, hardworking, persistent and has a goal in mind. This program is designed to give you that “greek god” physique that will make girls want to be with you and other guys wishing they could be you. The physique that just makes you think “fuckkkkk.” Eight One is something very unique and it goes against what a lot of “experts” say is optimal. But the truth is, I have tried nearly every single style of training there is. I’ve tried everything from powerlifting, push pull legs, a bro split, full-body, upper/lower fascia stretch training, etc… At the end of the day I really do feel like I have figured out what the body and muscles respond to the best and that is outlined in this program. In Eight One, there is a plan of attack. The workouts are strategically formulated to achieve maximum hypertrophy. Each workout typically starts with 2 main compound movements and then we get into the “pump work” / isolation movement and higher the rep scheme. The purpose of training this way is to hit all types of fibers in the muscle groups, getting them to fire and breaking them down to build maximum muscle. The plan is to run the 4 day cycle two times over making it a full 8 days and then proceeding to take a rest day where the goal is to triple R (rest, recuperate and recover) from the harsh workouts. I know it’s very high volume but the goal here is aesthetics/hypertrophy/building muscle NOT strength and I found that this approach to training is best for our purpose. Since this program is very physically demanding I recommend minimum 1g protein per lb of bodyweight and anywhere up to 2g per lb. You should also be getting 8+ hours of sleep per night. Recovery is essential. Especially when training this hard. **MAJOR KEY: Focus on mind/muscle connection.… leave your ego at the door and lift the weights don’t just move them**
CHEST & TRIS
Chest: Flat barbell bench press: 5 sets of 5 reps Incline dumbbell press: 4 sets of 8 reps Incline dumbbell fly: 3 sets of 15 reps Pec dec fly machine: 3 sets of 15 reps Machine chest press: 5 sets of 10 reps (I prefer hammer strength machine) SUPERSET FINISHER: 3 sets of cable flys supersetted with pushups to failure. Take 1 minute rest in between sets. Triceps: Close grip bench press: 3x10 Skull crushers: 3 sets of 12 reps SUPERSET: V bar cable extension: 5 sets of 10 reps Rope cable extensions: 5 sets of 20 reps
BACK & BIS
Back: Warmup: 4 sets of pull-ups to failure Conventional deadlifts: 4 sets of 10 reps (not max effort sets) Lat pulldowns: 4 sets of 12 reps One arm dumbbell rows: 3 sets of 10 reps in each hand Close grip Lat pulldowns: 3 sets of 15 reps Seated cable row: 3 sets of 12 reps Biceps: Seated incline dumbbell curls: 3 sets of 12 reps Standing barbell curls: 4 sets of 8 reps Preacher curl machine: 4 sets of 20 reps
SHOULDERS
Seated DB shoulder press: 4 sets of 8 reps Side lateral raises: 5 sets of 20 reps Reverse pec dec rear delt fly: 5 sets of 12-15 reps Arnold presses: 5 sets of 10 reps Alternating dumbbell front raises: 3 sets of 15 reps in each hand Side lateral raise: 3 sets of 15 reps
LEGS
ATG Squats: 5 sets of 8-12 reps Hack squats: 4 sets of 10 reps Leg extensions: 4 sets of 12 reps Lying leg curls: 4 sets of 12 reps Stiff Legged deadlifts: 3 sets of 12 reps Finisher: 10 minutes of slow paced (level 5-8) stairmaster
Run through that training mini cycle 8 times (each workout twice) and then proceed to take a nice long rest day to recover then restart. Nothing else really changes besides the weights used. Try your best to add 2-5 lbs to your lifts each time you start the mini cycle over again (after the 1 rest day)
If interested in 1on1 personalized online coaching/training, diet/meal plans or any questions you may have about this program just shoot me an email:
[email protected] I will do my best to answer as quickly as I can. Thank you! YouTube.com/justinmartilini Instagram: @justinmartilini Twitter: @justinmartilini Snapchat: xjustiin
The Ultimate Guide To Building An Amazing Chest Justin Martilini
Overview: When it comes to bodybuilding, practically every single person has a lagging body part that is extremely stubborn. It just doesn’t seem to grow no matter what you try.. it just doesn’t seem to keep up with the rest of your physique. For me, it has always been my chest. Since the very beginning my chest was flat no matter what I tried. I tried all kinds of weird exercises from youtube, I did pushups until failure every day and I even tried benching everyday. It was so frustrating that one day I decided this is it… I’m gonna build an amazing chest with the most efficient routine and I’m going to try new things until I can crack the code. Well, I finally did and I’m gonna share it with you! Anatomy: The pectoral muscles connect the front of your chest with the bones of the upper arm and shoulder. There are two parts to your chest: The pectoralis major and the pectoralis minor. The pec major is a thick muscle that makes up most of your chest. The pec minor is situated at the top portion of your chest. Hypertrophy of both the major and minor is key to building that full aesthetic chest that everybody loves.
Training: The chest is made up of fast and slow twitch fibers, so a combination of both high rep and low rep schemes are essential. With that being said, it is also important to incorporate both heavy weights with light weights. When it comes to chest, I believe training it two times a week is what yields the best and also the fastest results. Typically I train chest earlier in the week with what I will be referring to as an “A” workout. These “A” workouts are normally focused more on heavy training with a slight focus on strength. Then, later in the week I will hit a “B” workout which is more “pump” focused. Both are great ways to “shock” the chest and to achieve progressive overload and grow that ‘stubborn’ chest into a nice full developed one. Your job is to pick 1 “A” workout and one “B” workout and hit them both in the week as stated above. You ideally would hit “A” early on in the week and then proceed to hit “B” later on that same week.
A WORKOUT “A1” Bench Press: 5x5 Incline DB Press: 3x8 Incline DB Fly: 3x10 Weighted Dips: 5x6 Chest machine of your choice: 2x20 OR Workout “A2” Incline bench press: 5x5 Flat DB press: 4x6 Flat DB fly:3x10 DB pullover: 3x10 Weighted dips:3x8 B Workout “B1” Incline DB press: 4x10 Cable fly: 3x15 Smith machine bench press: 4x12 Pec Dec: 3x15 SUPERSET FINISHER: 3 sets of cable flys supersetted with pushups to failure. Take 1 minute rest in between sets.
OR Workout ”B2” Incline bench press: 4x12 Incline DB fly: 4x10 Pec Dec: 3x15 Dips: 4x10 Hammer Strength machine press: 4x15 SUPERSET FINISHER: 3 sets of cable flys supersetted with pushups to failure. Take 1 minute rest in between sets. I know it’s very high volume but the goal here is aesthetics/hypertrophy not strength and I found that this approach to training is best for building muscle. Since this program is very physically demanding I recommend minimum 1g protein per lb of bodyweight and anywhere up to 2g per lb. You should also be getting 8+ hours of sleep per night. Recovery is essential. Often times I am asked on what supplements I would recommend… The supplements I would recommend to you would be the following: Whey protein powders, Pre workout, BCAAS, Creatine monohydrate, Multivitamin and fish oil. **MAJOR KEY: Focus on mind/muscle connection.… leave your ego at the door and lift the weights don’t just move them** Chest workout: https://www.youtube.com/watch?v=4fc5yL8FUUw
Any questions you may have feel free to email me:
[email protected] I will do my best to answer as quickly as I can. Thank you. -JM
The following program is the routine that I have been using in unison with other training protocols over my past 2+ years of bodybuilding. I find this is what has worked best for me and hopefully you will also see some tremendous progress with it. I have been asked to share my workout split time and time again so here it finally is.
I know it’s very high volume but the goal here is aesthetics/hypertrophy not strength and I found that this approach to training is best for building muscle. Since this program is very physically demanding I recommend minimum 1g protein per lb of bodyweight and anywhere up to 2g per lb. You should also be getting 8+ hours of sleep per night. Recovery is essential. **MAJOR KEY: Focus on mind/muscle connection.… leave your ego at the door and lift the weights don’t just move them**
Monday: Chest Incline dumbbell press: 4 sets of 8 reps Incline dumbbell fly: 4 sets of 12 reps Flat dumbbell press: 4 sets of 10 reps Pec dec fly machine: 3 sets of 15 reps Machine chest press: 5 sets of 10 reps (I prefer hammer strength machine) SUPERSET FINISHER: 3 sets of cable flys supersetted with pushups to failure. Take 1 minute rest in between sets.
Tuesday: Back Warmup: 4 sets of pull-ups to failure Deadlifts: 4 sets of 10 reps Bent over barbell rows: 4 sets of 12 reps Lat pulldowns: 4 sets of 15 reps Chest supported T Bar rows: 4 sets of 8 reps Close grip machine pulldown: 4 sets of 12 reps Shrugs: 5 sets to failure
Wednesday: Shoulders Seated DB shoulder press: 4 sets of 8 reps Side lateral raises: 5 sets of 20 reps Reverse pec dec rear delt fly: 5 sets of 12-15 reps Seated (preferred) or Standing overhead press: 5 sets of 10 reps Bent over reverse rear delt fly: 3 sets 12 reps Cable lateral raise: 4 sets of 15 reps
Thursday: Arms SUPERSET: Barbell curls: 4 sets of 10 reps Dips: 4 sets of 10 reps SUPERSET: Incline bicep curls: 4 sets of 8-12 reps Seated overhead tricep extensions: 4 sets of 12 reps Preacher curl: 4 sets of 11 reps Skullcrushers OR Close grip bench press: 4 sets of 11 reps SUPERSET: Bicep cable curl: 5 sets of 15 reps Tricep rope extension: 5 sets of 15 reps
Friday: Legs ATG Squats: 5 sets of 8-12 reps Hack squats: 4 sets of 12 reps Leg press: 3 sets of 10 reps Leg extensions: 4 sets of 12 reps Lying leg curls: 4 sets of 12 reps Finisher: 10 minutes of slow paced (level 3-5) stairmaster
Saturday: Fullbody Bench press: 5x5 Deadlift: 5x5 Military press: 5x5 Alternating bicep curls: 3x8 V bar tricep cable pushdown: 3x8 Machine calf raise: 4x10
Cable ab crunches: 4x15
Sunday: REST DAY
Any questions you may have feel free to email me:
[email protected] I will do my best to answer as quickly as I can. Thank you. -JM
