Chris Jones 4 days on 1 day off | Arms



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This is a workout that I didn’t write but bought from an online trainer. Chris Jones is someone who I’ve looked up to in the fitness industry since before I started my own platform. Yall make sure you check out his social media (@BeastmodeJones) and you can buy this program here –

Heres the workout – hope you’re ready

(triceps) close-grip bench (incline, flat or decline)- 4 sets of 6-10 reps Overhead rope extension- 4 sets of 8-12 reps
cable pressdown (rope or bar)- 4 sets of 8-12 reps
reverse grip pressdown- 4 sets of 8-12 reps
(biceps) standing barbell curl- 4 sets of 6-10 reps
Dumbbell hammer curls- 4 sets of 8-12 reps
E-Z bar reverse curls (free-weight or cable)- 4 sets of 8-12 reps
machine preacher curl or high cable concentration curl- 4 sets of 8-12 reps
(forearms) Superset these 2 exercises reverse wrist curl- 4 sets of 10-15 reps barbell wrist curl- 4 sets of 10-15 reps

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