Are you curious about Bradley Martyn’s arm workouts? Are you looking for a simple, step-by-step guide that shows you exactly how he trains to build massive biceps and triceps? Then you’ve come to the right place.
In this comprehensive guide, I will teach you exactly how Bradley Martyn structures his arm workouts to build size and strength.
Bradley Martyn Stats
- Age: 32 years old
- Height: 6 foot 3 inches
- Weight: 245 pounds
- Body fat: About 10%
Bradley Martyn is known for his incredible arm development. His arms look like they belong on a bodybuilder competing in the Mr. Olympia competition!
So how does he organize his arm workout? Bradley Martyn trains his arms once per week on their own separate training day. He likes to perform 3-5 different exercises each for his biceps and triceps, and he always trains for a huge pump using high reps and short rest periods.
Bradley says that one of the biggest mistakes most bodybuilders make is training too heavy on their arm day. Instead, he thinks you should use lighter weights and focus on generating as much tension in your arms as possible on every single exercise. Check it out:
Bradley Martyn Arm Workout #1
- Exercise #1: Machine preacher curl (supinated grip), 3-4 sets of 8-15 reps
- Exercise #2: Standing barbell curl, 3-4 sets of 8-15 reps
- Exercise #3: Overhead cable extension, 3-4 sets of 8-15 reps
- Exercise #4: Cable rope pushdown, 3-4 sets of 8-15 reps
- Exercise #5: Standing cable rope curl, 3-4 sets of 8-15 reps
- Exercise #6: One-arm cross body cable extension (high pulley), 3-4 sets of 8-15 reps
- Exercise #7: Push ups, 3-4 sets to failure
- Exercise #8: Pull ups, 3-4 sets to failure
Here is the training video:
Talk about a high-volume arm workout! Bradley Martyn is known for throwing around heavy weights in the gym.
He often lifts 400+ pounds for reps on the bench press and 500+ pounds for reps on the squat and deadlift. However, when it comes to training his arms he takes a completely different approach.
Bradley Martyn says his golf for this workout was simple: to use perfect form on every exercise, and to get the biggest possible pump in his arms
“I want you guys to understand, most of these exercises are juts like straight reps. I’m working on volume and training to failure on pretty much every exercise.
Don’t worry about moving tons and tons of weight. I’m challenging myself but think about blood, just moving tons and tons of blood. Just go your hardest and go to failure on every single set.”
Throughout the workout Bradley is focused on taking short rest periods between sets and getting as many reps as he can in good form on each exercise.
He says the arms respond better to higher rep ranges than other body parts, and whenever possible, you should focus on doing more reps instead of using heavier weights.
“Get as much rest as you need to be able to complete at least 12 reps. Get as many reps as you can but try not to get less than 12 and make sure you don’t get less than 8.”
At the end of this arm workout Bradley performs some compound exercises, such as push ups and pull ups. He says that these exercises should be performed at the end of your arm workout.
Your arms should be pre-fatigued by then, so your biceps and triceps will be working harder than other muscle groups, such as your chest and back.
“The reason why I do these at the end is you’re still using your chest and back, so you kind of give yourself a little bit of leeway at the end because you should be gassing the fuck out on arms, it should be killing you.”
Here is another one of Bradley Martyn’s arm workouts that you can try. Check it out:
Bradley Martyn Arm Workout #4
- Exercise #1: Standing cable pushdown (V-handle), 4 sets of 8-15 reps
- Exercise #2: 45 degree preacher cable curl (supinated grip), 4 sets of 8-15 reps
- Exercise #3: Seated machine curl (supinated grip), 4 sets of 8-15 reps
- Exercise #4: Standing ez-bar curl (narrow / supinated grip), 4 sets of 8-15 reps
- Exercise #5: Overhead ez-bar french press (narrow grip), 4 sets of 8-15 reps
- Exercise #6: Lying DB extensions (pronating grip), 4 sets of 8-15 reps
Here is the training video:
This workout is as simple as it gets. Bradley performs 3 exercises for his biceps and 3 exercises for his triceps. During the workout Bradley focuses on basic mass-building arm exercises, such as ez-bar curls, rope pushdowns and lying triceps extensions.
During the workout he give some great advice on how to perform each exercise with perfect form. For example, here is Bradley breaking down the ez-bar curl for you:
“When you do movements right, like any ez-bar curl, and you have to keep your feet, you’re standing up, you’re doing anything, you’re squatting right, your back is going to keep you stable the entire time.
So if you have a stronger back, you can potentially build bigger biceps because you can move around more weight from the standing position.”
Sometimes Bradley will actually perform compound exercises towards the start of his workouts. Here is an arm workout where Bradley starts off with some compound exercises. Check it out:
Bradley Martyn Arm Workout #2
- Exercise #1: V-bar dips, 4 sets of 8-15 reps
- Exercise #2: Chin ups (medium / supinated grip), 4 sets of 8-15 reps
- Exercise #3: Cable rope pushdowns, 4 sets of 8-15 reps
- Exercise #4: Seated alternating DB curl (supinated grip), 4 sets of 8-15 reps
- Exercise #5: Rolling DB extension, 4 sets of 8-15 reps
- Exercise #6: Standing ez-bar curl (narrow / supinated grip), 4 sets of 8-15 reps
Here is the training video:
This is workout is a little bit unusual for Bradley Martyn.
He normally likes to perform compound exercises like dips and chin ups at the end of his arm workouts when his biceps and triceps are already pre-exhausted. However, here he does the exact opposite: he trains arms right at the start of his workout!
This just shows that Bradley is willing to mix things up in order to make faster progress.
He also uses some unique exercises in this workout, such as the rolling dumbbell extension, as popularized by Louie Simmons and the Westside Barbell powerlifting team.
“This is a variation of skull crushers. For powerlifting it’s great for building your lockout strength but it’s also a great mass-building exercise for triceps. Give it a shot!”
Here is one more of Bradley Martyn’s arm workouts that you can try. Check it out:
Bradley Martyn Arm Workout #5
- Exercise #1: Seated one-arm DB curl (supinated grip), 4 sets of 8-15 reps
- Exercise #2: Standing DB concentration curl (hammer grip), 4 sets of 8-15 reps
- Exercise #3: Seated overhead cable extension, 4 sets of 8-15 reps
- Exercise #4: Standing cable pushdown (pronated grip), 4 sets of 8-15 reps
- Exercise #5: Standing cable rope pushdown, 4 sets of 8-15 reps
- Exercise #6: Smith machine drag curl, 4 sets of 8-15 reps
- Exercise #7: Ez-bar skull crusher (to chin), 4 sets of 8-15 reps
- Exercise #8: Bench tricep dips, 4 sets of 8-15 reps
Here is the training video:
Talk about a high volume arm workout! Bradley performs 5 exercise for his triceps and 3 exercises for his biceps.
During the workout Bradley performs some unique exercises, such as the smith machine drag curl for his biceps. He says this exercise is a great way to overload the long head of the biceps in a way you have never done before.
“It’s a cool exercise. It’s going to give you a big pump differently from any other biceps exercise.”
As usual Bradley emphasizes the importance of using perfect form on every rep.
After all, his goal for this workout is to get a huge pump in his arms, not just to throw around a bunch of heavy weight.
“Don’t pick a weight you can’t lift, pick a weight you can control. But fuck it, sometimes just ego lift a little bit.
If you don’t ever ego lift, I believe this to a degree, if you don’t ever ego lift, but a dumbbell thing where you can drop it, those are the safest exercises to ego lift on.
If you don’t do it sometimes within reason then you’re not going to make maximum amounts of gains.”
This high-volume arm workout is definitely worth trying if you are already an advanced bodybuilder and are happy with your current strength levels.
Verdict | The Bradley Martyn Arm Workout!
Bradley Martyn trains his arms once per week using high volume, bodybuilding style workouts. He performs at least 3 exercises each for his biceps and triceps, and he always trains for the pump using high rep ranges and short rest periods.
If you are an advanced bodybuilder and respond well to higher volume workouts, then you may want to give the Bradley Martyn arm program a shot. It could be just what you need to take your training to the next level.
“I used to make notes. Every week I’d write down my diet. Every single workout that I ever did from 1991 – 1997 I have in a training log. It’s in all these little exercise books, you know. You can see the first one when I was 21 years old.”
Thank you for reading and I wish you the best of luck on your strength training journey!