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Perform HQ Arm Farm Training

Arm Farm Friday Special Ep.04

Jan 26, 2023

Perform HQ

In week 4 we bring in special guest and coach Jack Hardy aka Mr Jardinal. Each coach having their own touch we thought it would be a good way to get a different taste and idea of how to train the arms.

This week having Jack, someone who's been in a professional sporting environment before. Means he has a database of 'Bro' exercises and rep schemes to spice things up and make it a bit more fun. That guy in the sporting team who finishes up the team session and looks at another player and says "Arms..?" 

Thats Jack.

So, for episode 4 he's brought in some Drop-sets. Just smells of bro-ness (new word) doesn't it.

Similar to the rest-pause exercise your single set will be broken up into 3 rounds. The difference here is you will reduce the weight on the bar to continue the set. Increasing overall density or metabolic stress of the exercise.


4 reps, drop the weight on the bar by 10%, complete another 4 reps, drop the weight on the bar by another 10%, complete the final 4 reps, rest 90 seconds.
For calculating how much to drop the weight by times the weight you have by 0.1. Without it being too difficult just keep it around 2.5-5kg from that number so it's easy to load and unload weight on and off. E.g. If you’re starting with 100kg for the set, drop 10% = 10kg, and so on.

Arm Anatomy;

Before we get into the workout. Last week we touched on the fact that the arms have their place in training for more than just the aesthetic look. One key point from this is where certain heads of the biceps and triceps attach. The Scapula.

Identifying the attachment points of both the Short Head of the Biceps to the Coracoid Process (pointy boney bit you can see at the front of the shoulder there). As well as the Long Head of the Triceps which attaches into that outside portion of the back of the Scapula.

These muscles which we set up to be hit in last weeks workout also have a function of stabilising the shoulder. An important piece for contact athletes. But overall 'healthy shoulders'. On next weeks article we'll have Adam go a bit deeper.


Arm Farm Ep.04

Again, all the exercises are hyperlinked for you. Click on the exercises to see a video from our YouTube.


Movement Prep;

Dowel Childs Pose - 2 sets of 30 seconds

Kettlebell Bottom Up Shoulder Press - 2 sets of 8/side

Big Movements;

A: Semi-Supinated Grip Chin Ups - 3 sets of 1 (Add weight each set with your last being the heaviest)


How to do drop-sets:

4 reps, drop 10%, 4 reps, drop 10%, 4 reps, rest 90 sec.

Pick a weight you could normally do for 4-6 reps to start. 


Drop-set Triceps 

B: Incline Barbell Close Grip Press  - 3 sets of 4+4+4  (Rest 90 sec after each set)


Drop-set Biceps

C: Two Dumbbell Preacher Curl 3 sets of 6+6+6 (Rest 90 sec after each set)

Pump Chaser;

4 Rounds with no rest between arms, back to back until all 4 rounds are done each side. Take 120 sec rest at the end of the exercise
D: Single Arm Cable Tricep Extension 4 sets of 8-12 reps each side

Lying Low Reach Cable Curl 3 sets of 8-12 reps each side


F: Alternating Dumbbell Bicep Curl - Isometric Holds - 3 sets of 20 (10 each arm)


Written by Isaac Davidson & Jack Hardy.