• Home
  • Fitness & Workouts
  • Eating Well
  • Mental Fitness
  • Leisure & Style
  • About Us
  • Instagram

    humanfitproject

    humanfitproject
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Total Body Strength with @k.minatraining and a hea Total Body Strength with @k.minatraining and a heavy kettlebell.

Tempo Goblet Squat (tempo: 351) x 3
Clean to Press x 2 each
Kickstand Row (tempo: 331) x 3 each

Perform each exercise on both sides before moving on to the next. Complete 3 - 5 rounds.
.
.
.
.
.
.
#humanfitproject #kettlebellworkout #kbworkout #kbtraining #beachworkout #strengthtraining #functionalfitness #fitpros
    Load More... Follow on Instagram
  • Home
  • Fitness & Workouts
  • Eating Well
  • Mental Fitness
  • Leisure & Style
  • About Us

The 2-week big friggin’ arms workout plan

May 2, 2018

Vanity muscles. Beach muscles. That’s the biceps and triceps all day. While they do play an important functional role in pulling and pushing stuff, there’s no denying that this is a fun little vanity project. OK, now that the guilty plea is out of the way, let’s get down to business.

How the big friggin’ arms workout plan works

Unless you’re on a total-body program like our 3-week Super-3 workout plan, then chances are you’re only training your arms (biceps and triceps) once per week or so. Those traditional splits might looks something like chest and triceps one day and back and biceps on the other. Or the reverse; a pull/push, push/pull split of back and triceps and chest and biceps. Our Redemption, Reconstruction, Timeless, and Push, Pump, and Stretch workout plans follow this type of split structure. (So, yeah, you know what we’re talking about.)

The arms experiment

We’re immediately going to bump up the frequency of arm-specific training to three times per week while temporarily reducing the volume on the bigger muscle groups.

Now, before you jump on us with, “what about recovery?” Or, “you need to lift hard and heavy to grow!” Hear us out.

Our biceps and triceps are resilient. Think about it, they are actually doing a whole lot more work than we give credit. On those chest and shoulder days, what do you think is helping with the pushing? The triceps. Back days? The biceps and forearms are doing plenty of pulling. While it all may be indirect work, they are still being worked. Reducing the volume on the bigger muscle groups is going to give those secondary muscle groups like our forearms, biceps, and triceps a little reprieve. They’ll now have a bit more gas in the tank for direct use. You should now be able to use heavier than normal weight or preform more reps than usual. Also, you’ll still be getting a full days rest in between arm workouts.

After this two week shock, then it’s back to normal training.

What you’ll see in the arms plan

We’ll be using a lot of the exercises and techniques you’re familiar with, especially if you’ve followed the 6-week Unlabeled plan. There are supersets in first arm workout, rest pauses and drop sets in the second arm workout, and tri-sets in the third arm workout. The first and third arm workout call for slightly lower weight and higher reps. The second arm workout is a series of straight sets with heavier weight, lower reps, and increased rest periods.

Curious about some other great muscle-shocking ideas? Check out the 7 euphoric muscle-pumping techniques.

Directions for the 2-week big friggin’ arms workout plan

Follow the 7-day format exactly as is for two weeks. Once finished, cycle off onto another program. If you saw incredible results, you could try increasing the weight further for another two weeks. We suggest NOT following for more than four weeks.

Don’t forget to follow HFP on Instagram, Facebook, and Twitter.

Day 1 – Legs

1A. Front or back squat x 8-10
1B. DB reverse lunge x 10-12
Rest 60s. Complete 3 supersets.

2. Single-leg DB deadlift 3-5 sets x 10
Rest 60s between sets.

3. DB Bulgarian split squat 3-5 sets x 8-10
Rest 60s between sets.

4. DB sumo deadlift 3-5 sets x 8-10
Rest 60s between sets

Day 2 – Chest, biceps, and triceps

1. DB flye 3 sets x 12-15
Rest 60s between sets.

2. DB bench press 4 sets x 10-12
Rest 60s between sets.

3A. Rope curl x 10-12
3B. Rope push down x 10-12
Rest 60s. Complete 3 tri-sets

4A. Lying DB tricep extension x 10-12
4B. DB hammer curl x 10-12
Rest 60s. Complete 3 tri-sets

Day 3 – Abs & intervals

1. Plank 3 x failure
Rest 30s between sets.

2A. Traditional sit-up x failure
2B. Hollow hold x failure
2C. Side plank x failure
Rest 60s. Complete 5 tri-sets.

3. Sprint x 10-15s
Rest on walk back. Repeat 5x.

Day 4 – Back, biceps, and triceps

1. Stiff-arm cable pulldown 3 x 12-15
Rest 60s between sets

2. BB bent-over row 4 sets x 10-12
Rest 60s between sets

3. Rest pause BB curl 4 sets x 8 (+2)
Rest 90s between sets.

4. Rest pause lying EZ-bar tricep extension 4 sets x 8 (+2)
Rest 90s between sets.

5. Drop set alternating DB curl 4 sets x 8 (+2)
Rest 90s between sets.

6. Drop set straight bar cable pushdown x 8 (+2)
Rest 90s between sets.

Day 5 – Steady cardio & abs

1. Run 2-3 miles

2A. Frog tuck x 10
2B. Crunch x failure
3C. Plank x failure
3D. Saw plank x failure
Rest 60s. Repeat 5x.

Day 6 – Shoulders, biceps, and triceps

1. DB side lateral raise 3 x 12-15
Rest 60s between sets.

2. DB high pull 4 x 8-10
Rest 60s between sets.

3A. Rope curl x 10-12
3B. Rope push down x 10-12
3C. EZ-bar preacher curl x 10-12
Rest 60s. Complete 3 tri-sets

4A. Lying DB tricep extension x 10-12
4B. DB hammer curl x 10-12
4C. Lying DB Tate press x 10-12
Rest 60s. Complete 3 tri-sets

Day 7 OFF

arms workoutbig armsbuild muscle
Share

Aesthetics

Mike Simone
I am the founder of HUMANFITPROJECT and a certified personal trainer. I write, edit, and produce all things fitness. I have bylines in Men's Journal, Men's Health, Muscle & Fitness, and Furthermore by Equinox. I previously was the executive digital director of Men's Fitness magazine, and am currently the director of editorial and social at NEOU Fitness. Follow me on Instagram at @Mike_Simone

You might also like

35 FREE workout plans for different fitness goals and ability levels
December 24, 2019
FAQ: Why are there different reps, sets, and rest periods in a workout plan?
August 17, 2019
The 12-Week Accelerated Starter’s Plan
February 27, 2019

Leave A Reply


Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Sign Up For Our Weekly Newsletter

  • Instagram

    humanfitproject

    humanfitproject
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Total Body Strength with @k.minatraining and a hea Total Body Strength with @k.minatraining and a heavy kettlebell.

Tempo Goblet Squat (tempo: 351) x 3
Clean to Press x 2 each
Kickstand Row (tempo: 331) x 3 each

Perform each exercise on both sides before moving on to the next. Complete 3 - 5 rounds.
.
.
.
.
.
.
#humanfitproject #kettlebellworkout #kbworkout #kbtraining #beachworkout #strengthtraining #functionalfitness #fitpros
    Load More... Follow on Instagram
  • Featured Services

  • Follow us on



  • Newsletter

  • Recent Posts

    • 21 Ways to Dominate 2021
      January 6, 2021
    • How to find the right personal trainer for you
      January 4, 2021
    • The HFP Bodyweight-Only Workout Plan
      January 3, 2021
  • Popular Posts

    • Intuitive eating for lean muscle isn't as easy as it sounds
      May 20, 2019
    • Redemption: The 6-week workout plan
      December 31, 2017
    • The 4-week Body Reconstruction plan
      January 2, 2018

© Copyright 2019 HUMANFITPROJECT. All rights reserved. All images used are for editorial purposes only and property of their respective owners.