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Brody Thorne

Arm-blaster workout

Get a massive pump with this arm-blaster workout
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60 min workout
Skill Level:   Intermediate Workout Length:   60 min

It’s summer time. You’re going to be wearing t-shirts more often, so why not show off your arms? Work the following arm day into your weekly routine and be ready to pack your sleeves with muscle. (Rest as little as possible between each exercise and 30 seconds to a minute after each combination)

Tri-set #1
Incline Bench Bicep Curl - 3 sets x 12-15 repetitions
Bent-over lateral raise – 3 sets x 12-15 repetitions
Dumbbell Prone Triceps extension – 3 sets x 12-15 repetitions

Superset
Hammer curl – 3 sets x 15-20 repetitions
Triceps Rope Extensions – 3 sets x 15-20 repetitions

Tri-set #2
EZ Bar Reverse Curl – 3 sets x 15-20 repetitions
EZ Bar French Press – 3 sets x 15-20 repetitions
EZ Bar Shoulder Raise – 3 sets x 15-20 repetitions

Workout Finisher Superset
Seated Row – 2 x 25 repetitions
Close Grip Bench Press – 2 x 25 repetitions

Remember that form is very important. With the higher repetition count, you’re going to want to use a lighter weight in order to complete each set and still have strength left to finish each combination. At the end of this, you’re definitely going to be exhausted, but your arms will be pumped up like never before.

 

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