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Fouad Abiad's Project Inferno Day 50:Arms

Today we’re going to get into some arms training, which isn’t my favorite workout. But an arms pump does feel good. So let’s get into it.

For this last arms workout on Project Inferno we’re going back to the strategy of alternating between biceps and triceps moves.

My first move is machine preacher curls. I don’t normally start with this move because it puts you in a vulnerable position. You may have noticed that I started with really light weights for this exercise because it felt right for today. And this warmed up my biceps before the heavier weights at the end of the 5 sets. Don’t forget my most important tip on this exercise: Raise your elbows off the pad to force a deeper contraction into your biceps.

For triceps, I began this workout with machine seated dips or pressdowns as my warm-up move for this muscle group. I like this exercise because it gets the entire triceps working. Normally, I begin with a cable move for triceps, but I wanted to perform more of an overall mass builder for this workout.

From there, I went to my second biceps exercise: incline dumbbell curls, which I performed both bilaterally and unilaterally, allowing me to really emphasize the biceps on each side. You can see how hard I’m working on each arm.

Then I go back to triceps with EZ-bar curls or skullcrushers, whichever you prefer to call them. Remember that these take a toll on your elbows if you go heavy on them week after week. My suggestion is to use different position for this move to prevent over-taxing your elbows. Perform them seated or lying, use different hand positions, or vary the amount of weight you use so you don’t work your elbows in the same way every time.

The last biceps move for this day is dumbbell hammer curls to work the brachialis muscle. For this workout, I performed these one arm at a time while bracing myself against an upright bench, going cross-body. I haven’t done that type of dumbbell hammer curls before on Project Inferno, but this helps create more of that 3-D look.

My finishing move for triceps is cable pressdowns, which I perform for 7 sets with 15-20 reps per set. I use both an overhand and underhand grip to burn out all the heads of my triceps. Traditional pressdowns allow me to go really heavy to work the middle heads of my triceps. Underhand grip triceps pressdowns allow me to get more isolation on the long heads of the triceps.

That wraps up another great day on Project Inferno.


Download the Workout


Morning cardio



Perform 55 minutes before consuming food


MACHINE PREACHER CURL 5 sets x 10-15 reps
MACHINE DIP 6 sets x 15-20 reps
INCLINE DUMBBELL CURL 4 sets x 12 reps
3 sets x 12 Reps
One arm standing hammer curls 3 sets x 10-12  reps
7 sets x 15-20 reps

Post-workout cardio



Perform 40 minutes immediately after weight-training or add this session later in the evening



No days off. People ask me why I’m so serious when I’m at the gym. I like a lot of people at the gym, but I’m not here to make friends. I’m not here to fuck around. I’m here for one reason: To torture the muscle I’m working. I don’t want to take a 5-minute break at the water fountain; I don’t want to take a 10-minute break to find out what you did last night. I don’t care what girl you’re talking to. I just want to get the most out of every workout, and I want to feel the pain of training with intensity before I leave the gym.

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