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ABBH Program & Arm Work


Can someone explain how you would incorporate the arm work in the original ABBH program? I don't get how you would use it and on what days do you do what?


read the article.



At the end of the article it explains how to add in arm work. I have copied the last part of the article below:

"If you feel cheated and betrayed by my original recommendations, follow the same parameters given in the plan, but cut the total sets in half. For example, on the 10 x 3 day at 80% of 1RM (i.e, Day 1), execute the following:

Preacher Curl, Decline Dumbbell Triceps Extension Superset

Sets: 5

Reps: 3

Load: 80% of 1RM

Rest: 60 seconds

On the other upper body day with 60% of 1RM, execute the following:

Incline Hammer Curl, Tricep Pressdown Superset

Sets: 2-3

Reps: 10

Load: 60% of 1RM

Rest: 60 seconds"


I get how the arms work, I am guessing that you train chest, rest 60 secs, train back, etc. The article just doesn't mention when to do arms. Most likely after the chest, back supersets.

But should you rest anytime between or on your last chest, rest 60 secs, back, should you just rest 60 secs then right into the arm work? Or do you take like a 2 minute break between them.

thanks again guys,,,,have a great weekend.


Should you be doing any warm up sets?
Or do a couple of warm up sets, then start the 10 sets?


I just started ABBH yesterday and I just did one warm up set on bench and one warm up set on seated cable rows then started up. It's weird, I don't feel like I worked out yesterday, but I guess the soreness will kick in eventually. To me it seems you would stop after 10 sets chest and 10 sets back, but with arms you would add on AFTER the 10 and 10 to finish with a total of 30 sets for the day.


It's an individual thing. Most people do some kind of warmup, some don't do any warmup at all. It is up to you.