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Rich Piana Arm Workout

Posted by Jasmine Freeman on

Rich Piana, is one of the world's most popular and controversial bodybuilders. He is quite well known for have a seriously ridiculous, almost insane set of guns

Workout

This workout is a combination of Piana's favourite exercises included with some unique training styles to shock your body. Your body needs to be 'shocked' in order to grow!

This arms workout is quite intense. Keeping that in mind, you may want to attempt with a training partner to ensure you are able to stick it out until the end.

**You may like to fuel up before your workout with Piana's pre workout stack combination to boost performance. Check below the workout for recommendations on supplements. 

1st Exercise

Dumbbell Curls

 

 

For each set, you will set a timer for 2 minutes. You will then rep out as controlled dumbbell curls as you can - a unique time-under-tension SHOCK tactic.

If you happen to hit failure before the 2 minute marks, simply rest and pause for a few seconds.

Rest for 1-2 minutes between sets

SET 1  Warm Up - Begin with a light weight for 15-20 reps (NO TIMER)
SET 2
1st working set - Use a moderate weight for 2 minutes (try your best not to rest)
SET 3
2nd working set - Use a moderate weight for 2 minutes
SET 4
3rd working set - Use a heavier weight for 2 minutes, no rest
SET 5
4th working set - Use a heaver weight yet again for 2 minutes 


2nd Exercise

Smith Machine Drag Curls

You are encouraged to focus on isolation when performing this exercise. 

When people perform drag curls on a barbell they may notice they are putting too much of their back in the exercise. This smith machine should try and help avoid this.

Piana recommends using a false grip when performing this exercise. This will prevent strain on the forearms and hopefully fully engage the bicep muscles.

Rest 1 minute between sets. 

SET 1  Warm Up - Begin with a light weight for 15-18 reps 
SET 2
1st working set - Use enough weight to cause failure at around the 12th rep.
SET 3
2nd working set - Use enough weight to cause failure at around the 10th rep
SET 4
3rd working set -
Use enough weight to cause failure at around the 8th rep

 

3rd Exercise

Single Arm Cable Concentration Curl

This exercise is all about constant tension. You will keep your rep timing slow and controlled. You may notice, when using dumbbells for bicep curls, it is easy to lost constant tension.

However, with a cable machine, you always have resistance. 

Piana swears by this exercise as it results...

  • better pump
  • better squeeze
  • easier on joints

To perform the exercise, adjust the cable pully to the floor. Position yourself right in front of the cable machine slightly hunched over. 

Focus should be on fully stimulating the bicep

Ensure you squeeze the biceps hard at the top of each rep.

Rest 1 minute between reps. 

SET 1  Warm Up - Begin with a light weight for 15 reps 
SET 2
1st working set - Use enough weight to cause failure at around the 12th rep.
SET 3
2nd working set - Use enough weight to cause failure at around the 10th rep
SET 4
3rd working set - Use enough weight to cause failure at around the 8th rep

 

4th Exercise

Cross Body Dumbbell Hammer Curls

Piana loves this exercise as it annihilates the biceps and forearms. Hammer curls encourage the use of the brachial muscle (which most people are not even aware of). 

As this exercise also hits the forearms, it will give you a good forearm to gun ratio. 

This exercise involves an 'Up & Down the Rack' technique which means working at higher reps to promote extra time for the body to be under tension.

Rest 1 minute between sets.

SET 1  Warm Up - Begin with a light weight for 15 reps - Rest for 1-2 minutes
SET 2
1st working set - Increase weight by 2-4kg for 15-20reps
SET 3
2nd working set - Increase the weight by 2-4kg for 12-15 reps
SET 4
3rd working set - Increase the weight by 2-4kg for 8-12 reps
SET 5
4th working set - Decrease the weight by 2-4kg for 12-15 reps
 
SET 6
5th working set - Decrease the weight by 2-4kg for 15-20 reps


4th Exercise

Cross Body Dumbbell Hammer Curls

Preacher curls offer constant resistance throughout an entire range of motion as apposed to when using dumbbells. 

In this exercise you are going to use a 'Tabata' training style. Intensity will go up and down throughout a continuous 10 working sets. Prepare to get your serious sweat and pump on!

SET 1-10
Use a weight that allows you to reach 15-20 reps. Aim to get as many reps possible in 30 seconds then rest for 20 seconds & repeat 10 times! 


Overall...

Try this workout for a challenge. It's always good to keep training interesting Piana suggests. He also recommends to push past your limits and keep your motivation to an all time high. Go out there and.... 'KILL IT'!

Supplementation

Every month, Spartansuppz has crazy specials. One of the specials this month happens to be Piana's 'Extreme Pre Workout Stack'. The 2 products combined will help in endurance, better pump and blood flow, focus and strength. Check it out -->

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