Atlas, the Morbidly A Beast Angry Ape 14 Week Biceps and Triceps Workout.

Atlas, the Morbidly A Beast Angry Ape 14 Week Biceps and Triceps Workout.

Here is Atlas’s 14-week upper body arms-focused powerlifting workout specifically targeting the biceps and triceps for strength and power. 

This plan incorporates primary exercises for maximal strength, 

accessory exercises for hypertrophy and power, and recovery 

exercises to aid in muscle repair and prevent injuries.

Weeks 1-4: Foundation Phase

Goals:

- Build a solid strength base.

- Improve technique.

- Begin hypertrophy.

**Day 1: Heavy Biceps and Triceps Day**

1. **Barbell Curl:** 4 sets x 6-8 reps

2. **Close-Grip Bench Press:** 4 sets x 6-8 reps

3. **Alternating Dumbbell Curl:** 3 sets x 8-10 reps each arm

4. **Triceps Dips (Weighted if possible):** 3 sets x 8-10 reps

5. **Hammer Curl:** 3 sets x 10-12 reps

6. **Triceps Rope Pushdown:** 3 sets x 12-15 reps

**Day 2: Speed and Power Arms Day**

1. **Explosive Barbell Curl:** 4 sets x 4-6 reps 

(use a lighter weight and perform explosively)

2. **Speed Close-Grip Bench Press:** 6 sets x 3 reps (60% of 1RM, explosive)

3. **Cable Curl:** 3 sets x 12 reps

4. **Overhead Triceps Extension:** 3 sets x 12 reps

5. **Reverse Curl:** 3 sets x 15 reps

6. **Triceps Kickback:** 3 sets x 15 reps

**Day 3: Recovery and Mobility**

1. **Active Recovery:**

   - Light Jogging or Cycling: 20 minutes

2. **Stretching Routine:**

   - Biceps Stretch: 2 sets x 30 seconds each arm

   - Triceps Stretch: 2 sets x 30 seconds each arm

   - Shoulder Stretch: 2 sets x 30 seconds each side

3. **Foam Rolling:**

   - Arms and Shoulders: 5 minutes

   - Upper Back: 5 minutes

Weeks 5-8: Strength and Power Phase

Goals:

- Increase strength.

- Enhance explosive power.

**Day 1: Heavy Biceps and Triceps Day**

1. **Barbell Curl:** 5 sets x 5 reps

2. **Close-Grip Bench Press:** 5 sets x 5 reps

3. **Preacher Curl:** 4 sets x 8 reps

4. **Skull Crushers:** 4 sets x 8 reps

5. **Incline Dumbbell Curl:** 4 sets x 10 reps

6. **Triceps Dips (Weighted if possible):** 4 sets x 8-10 reps

**Day 2: Speed and Power Arms Day**

1. **Explosive Dumbbell Curl:** 4 sets x 6 reps

2. **Speed Close-Grip Bench Press:** 8 sets x 3 reps (65% of 1RM, explosive)

3. **EZ Bar Curl:** 4 sets x 10 reps

4. **Overhead Triceps Extension:** 4 sets x 10 reps

5. **Concentration Curl:** 4 sets x 12 reps

6. **Triceps Rope Pushdown:** 4 sets x 12 reps

**Day 3: Recovery and Mobility**

1. **Active Recovery:**

   - Swimming or Light Rowing: 20 minutes

2. **Stretching Routine:**

   - Dynamic Stretching: 10 minutes (focus on arms and shoulders)

   - Static Stretching: 10 minutes

3. **Foam Rolling and Soft Tissue Work:**

   - Use a lacrosse ball or foam roller on arms and shoulders: 10 minutes

Weeks 9-12: Peak Phase

Goals:

- Maximize strength.

- Prepare for maximum lifts.

**Day 1: Heavy Biceps and Triceps Day**

1. **Barbell Curl:** 6 sets x 3 reps

2. **Close-Grip Bench Press:** 6 sets x 3 reps

3. **Spider Curl:** 4 sets x 6 reps

4. **Weighted Triceps Dips:** 4 sets x 6 reps

5. **Standing Alternating Dumbbell Curl:** 4 sets x 8 reps each arm

6. **Overhead Triceps Extension:** 4 sets x 8 reps

**Day 2: Speed and Power Arms Day**

1. **Explosive Barbell Curl:** 4 sets x 4 reps

2. **Speed Close-Grip Bench Press:** 10 sets x 2 reps (70% of 1RM, explosive)

3. **Cable Curl:** 4 sets x 10 reps

4. **Triceps Pushdown:** 4 sets x 10 reps

5. **Hammer Curl:** 4 sets x 12 reps

6. **Triceps Kickback:** 4 sets x 12 reps

**Day 3: Recovery and Mobility**

1. **Active Recovery:**

   - Brisk Walking or Elliptical: 20 minutes

2. **Stretching Routine:**

   - Biceps and Triceps Stretch: 3 sets x 30 seconds each side

   - Dynamic Stretching: 10 minutes

3. **Foam Rolling and Soft Tissue Work:**

   - Comprehensive foam rolling session on the arms and shoulders: 15 minutes

Weeks 13-14: Deload

Goals:

- Recovery.

- Peak strength.

**Day 1: Light Arms Day**

1. **Barbell Curl:** 3 sets x 5 reps (60% of 1RM)

2. **Close-Grip Bench Press:** 3 sets x 5 reps (60% of 1RM)

3. **Alternating Dumbbell Curl:** 3 sets x 8 reps each arm

4. **Triceps Pushdown:** 3 sets x 15 reps

**Day 2: 

1. *Preacher Curl: 3 sets x 5 reps (70% of new 1RM)

2. Overhead Triceps Extension: 3 sets x 10 reps

3. Hammer Curl: 3 sets x 12 reps

**Day 3: Recovery and Mobility**

1. **Active Recovery:**

   - Light Yoga or Stretching Class: 30 minutes

2. **Stretching Routine:**

   - Focus on all major arm muscle groups: 15 minutes

3. **Foam Rolling:**

   - Full upper body session: 15 minutes

Notes:

- **Warm-Up:** Always start with a thorough warm-up, 

including 5-10 minutes of light cardio and dynamic stretches.

- **Progression:** Increase weights gradually each week, 

aiming for a 2.5-5% increase if possible.

- **Recovery:** Adequate sleep, nutrition, 

and hydration are crucial for recovery and performance.

- **Injury Prevention:** Focus on form and use proper 

techniques when lifting heavy.

- **Flexibility:** If needed, adjust the number of sets/reps 

based on individual progress and recovery.

This plan is designed to maximize biceps and triceps strength 

and power over 14 weeks while including recovery exercises 

to prevent injuries and aid muscle repair. Adjustments may be 

necessary based on personal progress and specific needs.

Want to be like Atlas?

Wear the Morbidly A Beast Angry Ape Apparel 

by following the link in the image.