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Training

Off-Season Arms Training With Victor Martinez

Victor Martinez sticks with tried and true workouts to keep his guns loaded all year long.

MHP

Victor Martinez doesn’t take it easy on his arms even during the off season. He might cut down the volume, but he still pushes hard to maintain his massive biceps and triceps. He shares his workout and some tips for keeping his arms in competition shape.

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Routine

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Biceps

Exercise

Equipment

Sets

Reps

Rest

Exercise 1 of 7

Barbell Curl

Equipment

Sets

Reps

12-15

Rest

Make last set a dropset.

Exercise 2 of 7

Alternating Dumbbell Biceps Curl

Equipment

Dumbbells

Sets

Reps

10-12

Rest

Play How to

Make sure you twist the wrist slightly to have the pinkie finger lead the way. This is better for developing a peak.

Exercise 3 of 7

Preacher Curl

Equipment

EZ-Bar

Sets

Reps

10-12

Rest

Make sure to focus on negative.

Triceps

Exercise

Equipment

Sets

Reps

Rest

Exercise 4 of 7

Dip

Equipment

Dip Station

Sets

Reps

10-12

Rest

Face forward.

Exercise 5 of 7

Cable Pressdown

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

Reps

12-15

Rest

Play How to

Alternate rope and bar. Superset with triceps pushdown.

Exercise 6 of 7

Triceps Pushdown

Equipment

Elastic Band

Sets

Reps

12-15

Rest

Exercise 7 of 7

Close-Grip Barbell Triceps Press

Equipment

Sets

Reps

10-12

Rest

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