No F**ks Given – RAW Arm Training with Branch and Johnnie
November 22, 2019
How do you grow a pair… of arms?
Like most things the devil is in the details when it comes to individual bio-mechanics, strength, and current conditioning. Having said that, the details aren’t shit without HARD WORK and consistency being first and foremost.
This is a raw and real look at Branch Warren and Johnnie Jackson training biceps and triceps at the new DESTINATION. Their exercises, volume, execution, AND relentless consistency is what built them to be able to accomplish what they have in the IFBB and on a world scale.
Take from Branch and Johnnie what you will from this raw take and remember only men who accomplish less like criticizing those that have gone and continue to accomplish more.
Here is Branch and Johnnie’s NO F**KS GIVEN arm training.
Exercises and Execution:
Cable curls: Pyramided up each set – 4 sets x 15 drop set on the last set
Alternate Dumbbell Curls: Pyramided up each set – 4 sets x 10-15 reps
Spider Curls: pyramided up each set – 4 sets x 15 reps
Cable Pushdowns: Pyramided up each set – 4 sets x 15 reps drop set on the last set
Selector Dip Machine: Pyramided up each set – 4 sets x 15 reps, drop set on the last set
Rope Pushdowns: Pyramided up each set – 4 sets x 15 reps