Tickets to the Gun Show are much cheaper than tickets to the Eras Tour. Whether you’re hoping to draw stares at the beach this summer or looking for some guidance on how to train your arms and shoulders, everyone can benefit from a little extra arm work. I’ll spare you the monologue on how healthy/strong arms and traps translate to healthier elbows and necks as well as helping improve your posture. Just know that training these muscle groups doesn’t have to be solely about aesthetics.
        Now, science will tell you that hitting a muscle group one time in a workout is perfectly effective if the right amount of intensity is met in each set. It’s also not necessary to do high-rep sets for those “smaller” muscle groups, contrary to what you may see all over social media. Enter: Program 1. Program 1 may not seem like much, but if you push yourself and give near-maximal effort on each set, you’ll see the gains start to pour in.
        That being said, some people don’t really care about science. I don’t get it, but I do get it. Sometimes you want to just blow your arms to bits and get that desired “pump” right before you throw on the bro tank and hit the pool. Enter: Program 2. Program 2 is that high-volume “wow my arms are DEAD” kind of program that so many people think they need to see progress. Is it as effective as Program 1? Probably not. Is it a fun challenge and a solid confidence booster after you’re done? You bet it is.
        Whichever program you choose to do, you’re bound to have the sleeves of your shirt fightin’ for their lives in just a matter of weeks. Welcome to the Arm Farm.
 
What equipment you will need
Dumbbells
A barbell
An adjustable bench
Plates (not necessary, but recommended)
 
Amount of time you will need for each workout
25-35 minutes
 
Longevity of workout program
Each program has four weeks of training mapped out with each week having three different workouts. I would recommend adding these in at the end of a workout that does not feature any isolated arm work or do them on a different day entirely.
 
Level of difficulty
Beginner. No previous weight room experience necessary, but be smart about the weight you use.
 
Recommended use of program (in-season, off-season, etc.)
For current competitive athletes, Program 1 can be done at any time, though I may caution you from doing too much isolated arm work in-season (simply because there are higher priority movement patterns to focus on when the time constraints of the daily schedule are in play). One of the Program 1 workouts per week in-season should be more than enough. Program 2 is much better suited for off-season work.
For those who work out consistently to lead a healthy lifestyle, have at it! Add these in at the end of your workout.
 
Liability Disclaimer
Each workout in this program is completely voluntary. These workouts are not meant to provide or replace any kind of medical treatment or advice that has been given by a physician, physical therapist, etc. Each workout and the exercises it contains are to be done at the user’s own risk. If a previous or current injury hinders the user from performing an exercise safely and without pain, consult a qualified coach or medical professional to make the proper adjustments. If at any point in time during a workout the user becomes dizzy, light-headed, etc., the workout should be stopped immediately. Wadley Strength is not liable for the use of the programs or any injuries that occur during its use. Consult a physician before beginning this program.
 
No refunds or exchanges. One-time transaction. After purchase, the user is responsible for printing and/or storing the PDF they receive in the email for future use. By purchasing this program, the user agrees to the statements above.
 
Upon purchasing this program, users will be emailed a downloadable PDF file from wadleystrength@gmail.com. If the email does not arrive in the user's inbox, users are encouraged to check the spam folder. 
 
Each program will have hyperlinks to YouTube demonstration videos, and the user is encouraged to click on the box of each exercise in order to view the hyperlinked video. 
 
Programs are to be used ONLY by the user who purchased them. Programs are not to be shared or forwarded in any regard.