The Seth Feroce Arm Workout | The Ultimate Guide!


Are you curious how Seth Feroce trains his arms? Do you want to know exactly how Seth designs his arm workouts to build size and strength? Then you’ve come to the right place.

In this comprehensive guide, you’ll learn the exact workouts that Seth Feroce uses to train his huge biceps and triceps for size and strength.

Seth Feroce trains his arms once per week using anywhere from 6-8 total exercises. Seth actually likes to alternate back and forth between biceps and triceps exercises in his workout.

He performs a set for his biceps, then performs a set for his triceps, then immediately goes back and performs another set for his biceps. Seth says that these antagonistic supersets are perfect for building huge arms because they give you a great pump and you can get more work done in less time.

Seth Feroce says the arms are a very complex muscle group and should be trained on their own separate training day. Like most bodybuilders, Seth Feroce trains using a 5-day training split. Check it out:

The Seth Feroce Training Split

  • Day 1: Chest
  • Day 2: Back
  • Day 3: Off
  • Day 4: Shoulders
  • Day 5: Legs
  • Day 6: Arms
  • Day 7: Off

Seth Feroce likes this training split because it allows him to focus on just one muscle group per workout. This is the only way he can perform his high-volume workouts, where he hits each muscle group with 4-6 different exercises at a time.

When it comes to training his arms, Seth Feroce likes to focus on a wide variety of compound and isolation exercises.

For example, for his triceps, Seth uses tricep pushdowns, dips, close grip bench presses, lying and overhead triceps extensions, as well as different machine exercises. For biceps Seth likes to focus on different isolation movements.

Here is how Seth likes to design his arm workouts. Check it out:

Seth Feroce Arm Workout #1

  • Exercise #1: Standing DB curls (hammer grip), 3 sets of 12, 10, 8 reps, 30 seconds rest
  • Exercise #2: Cable pushdowns (V-handle), 3 sets to failure, 30 seconds rest
  • Exercise #3: Cable curl (supinated grip), 4 sets of 8-10 reps, 30 seconds rest
  • Exercise #4: Bench press (shoulder width grip), 4 sets of 8-12 reps, 30 seconds rest
  • Exercise #5: Ez-bar curls (wide / supinated grip), 3 sets of 10-12 reps, 30 seconds rest
  • Exercise #6: Hammer strength dips, 3 sets to failure, 30 seconds rest
  • Exercise #7: Concentration curls, 3-4 sets to failure, 30 seconds rest
  • Exercise #8: Cable rope pushdowns, 3-4 sets to failure, 30 seconds rest

Here is the training video:

Talk about a high-volume arm workout! Seth Feroce uses antagonistic supersets for his biceps and triceps throughout the entire workout. They are called “antagonistic supersets” because you are performing supersets for opposing muscle groups.

Seth’s bicep routine is pretty straightforward: he performs 4 different isolation exercises that target different parts of the elbow flexors, including the long and short head of the biceps, the brachialis and the brachioradialis.

In my opinion, his triceps routine is a little more interesting. Seth sequences his exercises in a very similar way to other bodybuilding coaches like John Meadows.

Seth starts his triceps routine with rope cable pushdowns to warm up his elbows. Then he performs his meat-and-potatoes exercises like close grip bench presses and dips. Finally he finishes with another isolation exercise to finish off his triceps.

Here is Seth describing his form on the close grip bench presses:

“I modified my close grip bench. So I go higher on the face. It’s like a cross between a close grip bench and a skull crusher, not quite either one. I noticed it, I love the way it engages my triceps when I do it.”

In other words, Seth is performing his close grip bench press more like a JM press. This is a fantastic exercise for adding mass to the lateral head of the triceps.

Here is another one of Seth Feroce’s high-volume arm workouts. Check it out:

Workout #2

  • Exercise A1: Alternating standing DB curls (supinating grip), 4 sets of 8-15 reps, 30 second rest
  • Exercise A2: Standing cable pushdowns (V-handle), 4 sets of 8-15 reps, 30 second rest
  • Exercise B1: Standing ez-bar curls (wide / supinated grip), 4 sets of 8-15 reps, 30 second rest
  • Exercise B2: Ez-bar skull crushers (behind the head), 4 sets of 8-15 reps, 30 second rest
  • Exercise C1: Alternating standing DB curls (hammer grip), 4 sets of 8-15 reps, 30 second rest
  • Exercise C2: Seated DB overhead extension, 4 sets of 8-15 reps, 30 second rest
  • Exercise D1: Dual arm seated cable face curl, 4 sets of 8-15 reps, 30 second rest
  • Exercise D2: Cable pushdown (pronated grip), 4 sets of 8-15 reps, 30 second rest
  • Exercise E1: Standing ez-bar curls (wide / pronated grip), 4 sets of 8-15 reps, 30 second rest

Here is the training video:

Now that’s a high volume arm workout! Once again Seth Feroce uses antagonistic supersets during the entire workout. He just goes back and forth between sets for his biceps and triceps until he has done about 4 total sets on each exercise.

Here is Seth talking about his goals for this workout:

“Push yourself! This is the goal, we want to push ourselves outside of the comfort zone. And this was done very, very quickly.”

Seth trains much heavier on his chest and back workouts. When he trains arms his goal is to push as much blood into his biceps and triceps as possible.

Here is another one of Seth Feroce’s arm workouts. Check it out:

Seth Feroce Arm Workout #3

  • Exercise A1: One-arm standing DB curl (supinated grip), 4 sets of 8-15 reps, 30 second rest
  • Exercise A2: Standing cable pushdowns (pronated grip), 4 sets of 8-15 reps, 30 second rest
  • Exercise B1: Machine preacher curl (semi-supinated grip), 4 sets of 8-15 reps, 30 second rest
  • Exercise B2: Machine skull crushers, 4 sets of 8-15 reps, 30 second rest
  • Exercise C1: Standing barbell curls, 4 sets of 8-15 reps, 30 second rest
  • Exercise C2: Bench press (shoulder-width grip), 4 sets of 8-15 reps, 30 second rest
  • Exercise D1: 45 degree DB spider curl (supinated grip), 4 sets of 8-15 reps, 30 second rest
  • Exercise D2: Standing cable rope pushdowns, 4 sets of 8-15 reps, 30 second rest

Here is the training video:

This is another normal looking arm workout for Seth Feroce. He sticks to the basic exercises that work best for him, such as standing dumbbell curls and machine preacher curls for biceps, and rope pushdowns and bench presses for triceps.

Here is Seth describing his goals for this workout:

“The blueprint of this workout is very, very, very basic. What we’re going to go through today is strictly ways to build overall mass on your arms.

Straight mass builders. All we want to do is use great form, get the mind-muscle connection, add some drop sets in and move some weight.”

Seth Feroce uses a crazy amount of volume in this workout. However, it’s clearly a great way to train for size if you can recover from it and train progressively over time.

Conclusion

Seth Feroce trains his arms one day per week on their own separate training day. He likes to perform 4 exercises each for his biceps and triceps to really target the different parts of the arm muscles.

For biceps Seth just performs a variety of isolation exercises, such as dumbbell curls, preacher curls and standing ez-bar curls. For triceps Seth likes to warm up his elbows with cable pushdowns before performing heavy compound exercises like dips and close grip bench presses.

If you are an advanced bodybuilder and you respond well to high-volume training programs then you have to give Seth Feroce’s arm workouts a shot. It may be just what you need to take your training to the next level.

“When you’re by yourself at night, putting your head on your pillow, when it’s you by yourself, You have to have that superhero moment! You have to have those visions – that’s how fantasy turns to reality!

You don’t have to be intense like me, but you’ve gotta have that feeling about something in life! That’s how all this started for me – I dreamt about it. I daydreamed!”

Thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

Recent Posts