Old School Arm Workout Developed by Champions!

Submitted by Mr.Berg on Mon, 11/11/2019 - 05:33
oldschool arm workout

Gene Mozee Arm Workout

Gene Mozee Arm Workout

This is the routine that got his arm over the magical 20" mark. It is absolitely sensational for building incredible size.

Training Tips - This one should be done three times a week. Rest only 30 to 45 seconds between sets. After the warmup with the one-arm extensions, try using as heavy a weight as possible in each exercise while getting the amount of reps listed. Full concentration on each movement was always foremost in his mind and he attributes a great deal of his success in this routine to using his mind over muscle.

Exercises Sets Reps
1. Arm extensions for alight warmup 3 10, 8, 6
1. Scott barbell curls - heavy, super setted with:   6, 3 burns
Scott barbell curls - light, super-setted with 5 8, 4 burns
Lying French Press 5 6 to 8
2. Incline curls, super setted with 4 8
Kneeling Triceps 4 8
3. 3-way curls, super setted with 3 15, 12, 9
Tricep pushdowns - heavy, super setted with 3 8
Tricep pushdowns, light 3 10

Bill Pearl's Arm Workout

Bill Pearl Arm Workout

Pearl has been a longstanding member of "The 20" Arm Club" and is acclaimed for possessing perhaps the most balanced and shapeliest arms in the world. He's also one of the acknowledged masters in training recuits for the 20" Club. Here's the way he goes about putting size and muscularity on his gargantuan limbs.

Triceps Exercises Sets Reps
Barbell or Dumbbell Standing Extensions 5 6
Lying Triceps Extensions 5 6
One-arm Lying Extensions (weight lowered to opposite side of head) 5 6
Single Cable Extensions Standing (Shoulder leve - pessed straight forward) 5 6
Biceps Exercises    
Seated Dumbbell Curls, supersetted with 5 6
Triceps kickbacks 5 15*
Prone Scott Bench Curls 5 6
Seated Single Concentration Curls 5 6
Standing Barbell Curls 5 6

*To keep the pump in the triceps during the biceps exercises, alight set of kickbacks is supersetted with each biceps move.

Training Tips by Bill Pearl: He works extremly fast and does not shoot the bull with gymnasium cronies. Except fro the light kick back sets, heavy weight are all he uses. Occasionally, he will go as high as 8 reps and possibly down to 5 reps, but his aims is to do 6 good one. The form is - strict - at all time.


Ken Waller's 21" Arm Program

Ken Waller Arm Workout

He was adjudged the top amateur bodybuilder; in the world when he was proclaimed "Mr. Universe" by the IFBB. A big man by any standards, Ken's erupting biceps and sweeping triceps surpass 21" easily. Here's his specialized workout:

Exercises Sets Reps
Superset #1    
Dumbbell Curls Standing Together 4 10
Triceps Pushdowns 4 15
Superset #2    
Seated Dumbbell Curls (Alternating) 4 10
Seated Cable Extensions 4 12-15
Superset #3    
Standing Barbell Curls 4 10
Single Arm Cable Pressdowns 4 12-15
Superset #4    
Single Dumbbell Curls 4 10
Standing One Arm Triceps Ext. 4 10

Training Tips - Finish off with 4 quick sets of dips supersetted with one arm Dumbbell curls while holding on to a vertical bar. Don't rest between these blow-out sets.

During the regular part of the arm workout rest about 45 seconds between sets.

Robby Robinson's Arm Growth Special

Robby Robinsons arm workout

The routine listed here was used by him while he lived in Florida and in a little over nine months his arms skyrocketed from just over 18" to a solid 20" cold!

Exercises Sets Reps
Superset #1    
Standing Barbell Curls 5 10
Close Grip Bench Presses 5 10-12
Superset #2    
Seated Dumbbell Curls 5 10-12
Seated Kamber Bar Extensions 5 10-12
Superset #3    
Barbell Scott Bench Curls 5 10
Leaning Triceps Pushups 5 20

Training Tips - The arms were worked on the days which had the shoulders, chest and back splits. Robby workouts extremly fast and uses very heavy weighs.