1B Lying hamstring curl 10 8 4010 90sec
2A Seated calf raise 4 25 3011 0sec
2B Standing calf raise 4 15 2010 90sec
WORKOUT 9
ARMS & DELTS - NOT to be done with Arms or Delts Specialisations
Exercise Sets Reps Tempo Rest
1A Triceps dip 10 10 4010 90sec
1B 45° dumbbell curl 10 10 4010 90sec
2A Dumbbell upright row 10 10 3010 60sec
2B Dumbbell wrist curl 5 15 2010 60sec
FOUNDATION WORKOUT: WEEK FOUR*
*Choose two workouts to complement your Specialisation Workouts
• For weeks 4–6, choose a new Specialisation Workout and corresponding Foundation Workouts from Workouts 10−18
WORKOUT 10
CHEST & BACK - NOT to be done with Chest or Back Specialisations
Exercise Sets Reps Tempo Rest
1A Incline bench press 6 6 3010 45sec
1B Neutral shoulder-width lat pull-down 6 6 3011 45sec
2A Decline cable flye 2 8 3010 60sec
2B Seated overhand cable row 2 8 3010 60sec
WORKOUT 11
LEGS - NOT to be done with Quads Specialisation
Exercise Sets Reps Tempo Rest
1A Front squat 6 6 3010 45sec
1B Glute-ham raise 6 4 3010 45sec
2A Lying hamstring curl 2 6 3010 60sec
2B Standing calf raise 2 8 3021 60sec
WORKOUT 12
ARMS & DELTS - NOT to be done with Arms or Delts Specialisations
Exercise Sets Reps Tempo Rest
1A Seated dumbbell shoulder press 6 6 3010 45sec
1B 60° hammer curl 6 6 3010 45sec
2A Decline close-grip EZ-bar triceps extension 6 6 3010 45sec
2B Kneeling close-grip EZ-bar curl 6 6 3010 45sec
FOUNDATION WORKOUT: WEEK FIVE*
*Choose two workouts to complement your Specialisation Workouts
WORKOUT 13
CHEST & BACK - NOT to be done with Chest or Back Specialisations
Exercise Sets Reps Tempo Rest
1A Incline bench press 6 6 3010 45sec
1B Neutral shoulder-width lat pull-down 6 6 3011 45sec
2A Decline cable flye 3 8 3010 60sec
2B Seated overhand cable row 3 8 3010 60sec
WORKOUT 14
LEGS - NOT to be done with Quads Specialisation
Exercise Sets Reps Tempo Rest
1A Front squat 6 6 3010 45sec
1B Glute-ham raise 6 4 3010 45sec
2A Lying hamstring curl 3 6 3010 60sec
2B Standing calf raise 3 8 3021 60sec
WORKOUT 15
ARMS & DELTS - NOT to be done with Arms or Delts Specialisations
Exercise Sets Reps Tempo Rest
1A Seated dumbbell shoulder press 6 6 3010 45sec
1B 60˚ hammer curl 6 6 3010 45sec
2A Decline close-grip EZ-bar triceps extension 6 6 3010 45sec
2B Kneeling close-grip EZ-bar curl 6 6 3010 45sec
FOUNDATION WORKOUT: WEEK SIX*
*Choose two workouts to complement your Specialisation Workouts
WORKOUT 16
CHEST & BACK - NOT to be done with Chest or Back Specialisations
Exercise Sets Reps Tempo Rest
1A Incline bench press 6 6 3010 45sec
1B Neutral shoulder-width lat pull-down 6 6 3011 45sec
2A Decline cable flye 4 8 3010 60sec
2B Seated overhand cable row 4 8 3010 60sec
WORKOUT 17
LEGS - NOT to be done with Quads Specialisation
Exercise Sets Reps Tempo Rest
1A Front squat 6 6 3010 45sec
1B Glute-ham raise 6 4 3010 45sec
2A Lying hamstring curl 4 6 3010 60sec
2B Standing calf raise 4 8 3021 60sec
WORKOUT 18
ARMS & DELTS - NOT to be done with Arms or Delts Specialisations
Exercise Sets Reps Tempo Rest
1A Seated dumbbell shoulder press 6 6 3010 45sec
1B 60˚ hammer curl 6 6 3010 45sec
2A Decline close-grip EZ-bar triceps extension 6 6 3010 45sec
2B Kneeling close-grip EZ-bar curl 6 6 3010 45sec
FOUNDATION WORKOUT: WEEK SEVEN*
*Choose two workouts to complement your Specialisation Workouts
• For weeks 7–9, change your Specialisation Workout and choose the corresponding Foundation Workouts from Workouts 19–27
WORKOUT 19
CHEST & BACK - NOT to be done with Chest or Back Specialisations
Exercise Sets Reps Tempo Rest
1A Dumbbell neck press 10 7 4010 90sec
1B Incline reverse dumbbell row 10 7 4010 90sec
2A Cable face pull 2 10 3012 45sec
2B Hanging leg raise 2 10 4010 45sec
WORKOUT 20
LEGS - NOT to be done with Quads Specialisation
Exercise Sets Reps Tempo Rest
1A Machine squat 10 7 4010 90sec
1B Lying hamstring curl 10 5 4010 90sec
2A Seated calf raise 2 15 3011 0sec
2B Donkey calf raise 2 15 2010 90sec
WORKOUT 21
ARMS & DELTS - NOT to be done with Arms or Delts Specialisations
Exercise Sets Reps Tempo Rest
1A Triceps dip 10 7 4010 90sec
1B 45˚ dumbbell curl 10 7 4010 90sec
2A Dumbbell upright row 10 7 3010 60sec
2B Dumbbell wrist curl 5 20 2010 60sec
FOUNDATION WORKOUT: WEEK EIGHT*
*Choose two workouts to complement your Specialisation Workouts
WORKOUT 22
CHEST & BACK - NOT to be done with Chest or Back Specialisations
Exercise Sets Reps Tempo Rest
1A Dumbbell neck press 10 6 4010 90sec
1B Incline reverse dumbbell row 10 6 4010 90sec
2A Cable face pull 3 10 3012 45sec
2B Hanging leg raise 3 12 4010 45sec
WORKOUT 23
LEGS - NOT to be done with Quads Specialisation
Exercise Sets Reps Tempo Rest
1A Machine squat 10 6 4010 90sec
1B Lying hamstring curl 10 4 4010 90sec
2A Seated calf raise 3 15 3011 0sec
2B Donkey calf raise 3 20 2010 90sec
WORKOUT 24
ARMS & DELTS - NOT to be done with Arms or Delts Specialisations
Exercise Sets Reps Tempo Rest
1A Triceps dip 10 6 4010 90sec
1B 45˚ dumbbell curl 10 6 4010 90sec
2A Dumbbell upright row 10 6 3010 60sec
2B Dumbbell wrist curl 5 20 2010 60sec
FOUNDATION WORKOUT: WEEK NINE*
*Choose two workouts to complement your Specialisation Workouts
WORKOUT 25
CHEST & BACK - NOT to be done with Chest or Back Specialisations
Exercise Sets Reps Tempo Rest
1A Dumbbell neck press 10 5 4010 90sec
1B Incline reverse dumbbell row 10 5 4010 90sec
2A Cable face pull 4 10 3012 45sec
2B Hanging leg raise 4 15 4010 45sec
WORKOUT 26
LEGS - NOT to be done with Quads Specialisation
Exercise Sets Reps Tempo Rest
1A Machine squat 10 5 4010 90sec
1B Lying hamstring curl 10 3 4010 90sec
2A Seated calf raise 4 15 3011 0sec
2B Donkey calf raise 4 25 2010 90sec
WORKOUT 27
ARMS & DELTS - NOT to be done with Arms or Delts Specialisations
Exercise Sets Reps Tempo Rest
1A Triceps dip 10 5 4010 90sec
1B 45˚ dumbbell curl 10 5 4010 90sec
2A Dumbbell upright row 10 5 3010 60sec
2B Dumbbell wrist curl 5 20 2010 60sec
FOUNDATION WORKOUT: WEEK TEN*
*Choose two workouts to complement your Specialisation Workouts
• For weeks 10–12, change your Specialisation Workout and choose the corresponding Foundation Workouts from Wo
rkouts 28−36
WORKOUT 28
CHEST & BACK - NOT to be done with Chest or Back Specialisations
Exercise Sets Reps Tempo Rest
1A Incline bench press 6 4 5010 90sec
1B Shoulder-width chin-up 6 4 5010 90sec
2A Decline dumbell flye 3 8 3010 75sec
2B Barbell bent-over row 3 8 3010 75sec
WORKOUT 29
LEGS - NOT to be done with Quads Specialisation
Exercise Sets Reps Tempo Rest
1A Front squat 6 4 5010 90sec
1B Glute-ham raise 6 2 6010 90sec
2A Lying hamstring curl 2 5 5010 90sec
2B Standing calf raise 2 12 3111 90sec
WORKOUT 30
ARMS & DELTS - NOT to be done with Arms or Delts Specialisations
Exercise Sets Reps Tempo Rest
1A Seated dumbbell shoulder press 6 4 5010 90sec
1B 60˚ hammer curl 6 4 5010 90sec
2A Decline close-grip EZ-bar triceps extension 6 4 5010 90sec
2B Kneeling close-grip EZ-bar curl 6 4 5010 90sec
FOUNDATION WORKOUT: WEEK ELEVEN*
*Choose two workouts to complement your Specialisation Workouts
WORKOUT 31
CHEST & BACK - NOT to be done with Chest or Back Specialisations
Exercise Sets Reps Tempo Rest
1A Incline bench press 6 5 5010 90sec
1B Shoulder-width chin-up 6 5 5010 90sec
2A Decline dumbell flye 3 8 3010 75sec
2B Barbell bent-over row 3 8 3010 75sec
WORKOUT 32
LEGS - NOT to be done with Quads Specialisation
Exercise Sets Reps Tempo Rest
1A Front squat 6 5 5010 90sec
1B Glute-ham raise 6 3 6010 90sec
2A Lying hamstring curl 3 5 5010 90sec
2B Standing calf raise 3 12 3111 90sec
WORKOUT 33
ARMS & DELTS - NOT to be done with Arms or Delts Specialisations
Exercise Sets Reps Tempo Rest
1A Seated dumbbell shoulder press 6 5 5010 90sec
1B 60˚ hammer curl 6 5 5010 90sec
2A Decline close-grip EZ-bar triceps extension 6 5 5010 90sec
2B Kneeling close-grip EZ-bar curl 6 5 5010 90sec
FOUNDATION WORKOUT: WEEK TWELVE*
*Choose two workouts to complement your Specialisation Workouts
WORKOUT 34
CHEST & BACK - NOT to be done with Chest or Back Specialisations
Exercise Sets Reps Tempo Rest
1A Incline bench press 6 6 5010 90sec
1B Shoulder-width chin-up 6 6 5010 90sec
2A Decline dumbell flye 4 8 3010 75sec
2B Barbell bent-over row 4 8 3010 75sec
WORKOUT 35
LEGS - NOT to be done with Quads Specialisation
Exercise Sets Reps Tempo Rest
1A Front squat 6 6 5010 90sec
1B Glute-ham raise 6 4 6010 90sec
2A Lying hamstring curl 4 5 5010 90sec
2B Standing calf raise 4 12 3111 90sec
WORKOUT 36
ARMS & DELTS - NOT to be done with Arms or Delts Specialisations
Exercise Sets Reps Tempo Rest
1A Seated dumbbell shoulder press 6 6 5010 90sec
1B 60˚ hammer curl 6 6 5010 90sec
2A Decline close-grip EZ-bar triceps extension 6 6 5010 90sec
2B Kneeling close-grip EZ-bar curl 6 6 5010 90sec
SPECIALISATION WORKOUT: ARMS*
*NOT to be done with Arms and Delts Foundation Workouts
Weeks One, Four, Seven or Ten
WORKOUT A
Exercise Sets Reps Tempo Rest
1A EZ-bar preacher curl 4 6 5010 90sec
1B Close-grip bench press 4 6 5010 90sec
2A 45° dumbbell curl 3 10 3010 0sec
2B Incline dumbbell triceps extension 3 10 3010 0sec
3A Reverse incline hammer curl 3 12 4011 0sec
3B Dumbbell skull-crusher 3 12 3010 90sec
4A Triceps dip 1 1 30sec 90sec
4B Hammer-grip chin-up 1 1 30sec 90sec
5A Dumbbell wrist curl 3 15 2010 0sec
5B Cable wrist curl 3 15 2011 0sec
5C Behind back barbell wrist curl 3 15 2011 0sec
WORKOUT B
Exercise Sets Reps Tempo Rest
1A EZ-bar preacher curl 4 5 5010 90sec
1B Close-grip bench press 4 5 5010 90sec
2A 45˚ dumbbell curl 3 11 3010 0sec
2B Incline dumbbell triceps extension 3 11 3010 0sec
3A Reverse incline hammer curl 3 15 4011 0sec
3B Dumbbell skull-crusher 3 15 3010 90sec
4A Triceps dip 1 1 40sec 90sec
4B Hammer-grip chin-up 1 1 40sec 90sec
5A Dumbbell wrist curl 3 15 2010 0sec
5B Cable wrist curl 3 15 2011 0sec
5C Behind back barbell wrist curl 3 15 2011 0sec
• Choose a Specialisation muscle group to focus on for 3 weeks
• Follow Workouts A–F (or A–E for some muscle groups) along with the corresponding Foundation Workouts
• Change the Specialisation muscle group every 3 weeks to avoid working the same muscle group in consecutive 3-week periods
Weeks Two, Five, Eight or Eleven
WORKOUT C
Exercise Sets Reps Tempo Rest
1A EZ-bar preacher curl 5 5 5010 90sec
1B Close-grip bench press 5 5 5010 90sec
2A 45° dumbbell curl 4 11 3010 0sec
2B Incline dumbbell triceps extension 4 11 3010 0sec
3A Reverse incline hammer curl 4 15 4011 0sec
3B Dumbbell skull-crusher 4 15 3010 90sec
4A Triceps dip 1 1 40sec 90sec
4B Hammer-grip chin-up 1 1 40sec 90sec
5A Dumbbell wrist curl 4 15 2010 0sec
5B Cable wrist curl 4 15 2011 0sec
5C Behind back barbell wrist curl 4 15 2011 0sec
WORKOUT D
Exercise Sets Reps Tempo Rest
1A EZ-bar preacher curl 5 5 5010 90sec
1B Close-grip bench press 5 5 5010 90sec
2A 45° dumbbell curl 4 11 3010 0sec
2B Incline dumbbell triceps extension 4 11 3010 0sec
3A Reverse incline hammer curl 4 15 4011 0sec
3B Dumbbell skull-crusher 4 15 3010 90sec
4A Triceps dip 1 1 40sec 90sec
4B Hammer-grip chin-up 1 1 40sec 90sec
5A Dumbbell wrist curl 4 15 2010 0sec
5B Cable wrist curl 4 15 2011 0sec
5C Behind back barbell wrist curl 4 15 2011 0sec
Weeks Three, Six, Nine or Twelve
WORKOUT E
Exercise Sets Reps Tempo Rest
1A EZ-bar preacher curl 2 6 5010 90sec
1B Close-grip bench press 2 6 5010 90sec
2A 45° dumbbell curl 2 10 3010 90sec
2B Incline dumbbell triceps extension 2 10 3010 90sec
3A Reverse incline hammer curl 2 12 3010 90sec
3B Triceps dip 2 10 3010 90sec
4 Cable wrist curl 2 15 2011 90sec
WORKOUT F
Exercise Sets Reps Tempo Rest
1A EZ-bar preacher curl 2 6 5010 90sec
1B Close-grip bench press 2 6 5010 90sec
2A 45° dumbbell curl 2 10 3010 90sec
2B Incline dumbbell triceps extension 2 10 3010 90sec
3A Reverse incline hammer curl 2 12 3010 90sec
3B Triceps dip 2 10 3010 90sec
4 Cable wrist curl 2 15 2011 60sec
Alternative Three-Week Arms Specialisation Workout
If you find the main arms workouts impossible to perform in a busy gym, here is an alternative workout that only requires an adjustable bench and two sets of dumbbells. This workout can be done 6 times to replace Workouts A-F. Some of the below movements are variations on the moves in the step-by-step section, so please bear this in mind when following the form guides.
Exercise Sets Reps Tempo Rest
1A 60° incline dumbbell
curl 3 10 3010 0
1B 60° incline hammer curl 3 10 3010 0
1C Seated dumbbell curl 3 10 2010 0
1D Reverse incline hammer curl 3 10 2011 0
1E Incline dumbbell triceps extension 3 10 3010 0
1F (Flat bench) dumbbell triceps extension 3 10 3010 0
1G Seated overhead triceps extension (use 2 dumbbells) 3 10 3110 0
1H (Flat bench) dumbbell chest press (with elbows tucked in tight to the body) 3 10 2010 180sec*
* No rest between sets but rest 180 secs after 1H
SPECIALISATION WORKOUT: BACK*
*NOT to be done with Chest and Back Foundation Workouts
Weeks One, Four, Seven Or Ten
WORKOUT A
Exercise Sets Reps Tempo Rest
1 Band deadlift 4 6 4112 180sec
2 Hammer-grip chin-up 3 6 4010 120sec
3A Lying sideways dumbbell pullover 3 10 3010 0sec
3B Incline reverse one-arm arc row 3 10 3011 60sec
4 Seated cable rope row 2 24 2010 90sec
5A Dumbbell neck press 10 10 4010 90sec
5B Incline reverse dumbbell row 10 10 4010 90sec
WORKOUT B
Exercise Sets Reps Tempo Rest
1 Band deadlift 4 6 4112 180sec
2 Hammer-grip chin-up 3 6 4010 120sec
3A Lying sideways dumbbell pullover 3 10 3010 0sec
3B Incline reverse one-arm arc row 3 10 3011 60sec
4 Seated cable rope row 3 24 2010 90sec
Weeks Two, Five, Eight or Eleven
WORKOUT C
Exercise Sets Reps Tempo Rest
1 Band deadlift 4 6 4112 180sec
2 Hammer-grip chin-up 3 6 4010 120sec
3A Lying sideways dumbbell pullover 3 10 3010 0sec
3B Incline reverse one-arm arc row 3 10 3011 60sec
4 Seated cable rope row 3 24 2010 90sec
5A Dumbbell neck press 10 10 4010 90sec
5B Incline reverse dumbbell row 10 10 4010 90sec
Weeks Three, Six, Nine or Twelve
WORKOUT D
Exercise Sets Reps Tempo Rest
1 Band deadlift 4 6 4112 180sec
2 Hammer-grip chin-up 3 6 4010 120sec
3A Lying sideways dumbbell pullover 3 10 3010 0sec
3B Incline reverse one-arm arc row 3 10 3011 60sec
Your Ultimate Body Transformation Plan Page 9