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SLEEVE BURSTING ARM WORKOUT

Created 13-05-2015 in Training

As Summer quickly approaches, it’s time to get rid of the sleeves and get those tank tops and stringers out. Typically, people in the gym love arm days so they are probably working them at least once or twice a week already, but maybe it’s time to switch it up and shock the muscles.

Try the below arm workout to destroy your biceps and triceps in one workout. This workout is guaranteed to leave your arms pumped for hours and veins popping. The exercises will be performed in the 12-15 rep range. You should make sure that in each set you are reaching failure at the designated rep range. This rep range is the best for inducing hypertrophy and helping you to grow the muscle you are working.

It is important that on arm days you work both the biceps and the triceps. It’s common for gym-goers to focus on the biceps, but the triceps are just as important, if not more so, in terms of arm development. The triceps account for 60% of the muscle mass of the arm, so gaining size on your triceps is crucial to full arm development and size. This workout will be sure to hit both muscle groups evenly.

I would recommend switching up the order on the second time you do this workout to hit the triceps first and the biceps second, as you will always be able to hit the first muscle group worked a bit harder due to being fresh in the gym.

 

Exercise Set/Reps
Barbell Curls 4 x 12-15
DB Alternate Curls 4 x 12-15
Preacher Curls 4 x 12-15
DB Hammer Curls 4 x 12-15
Lying Triceps Extensions (Skullcrushers) 4 x 12-15
V-Grip Triceps Pushdowns 4 x 12-15
Rope Triceps Pulldowns 4 x 12-15
DB Triceps Kickback 4 x 12-15

 

Running low on time? You can move through this workout at a faster pace by incorporating super-sets. Here you will choose two exercises. Complete Exercise #1 at the desired rep range and immediately transition to Exercise #2. After that is complete, take your 1.5-2 minute rest and do another round of this. Continue doing this for 4 total super-sets.

Exercise Set/Reps
Super-Set #1
Barbell Curls 4 x 12-15
DB Alternate Curls
Super-Set #2
Preacher Curls 4 x 12-15
DB Hammer Curls
Super-Set #3
Lying Triceps Extensions (Skullcrushers) 4 x 12-15
V-Grip Triceps Pushdowns
Super-Set #4
Rope Triceps Pulldowns 4 x 12-15
DB Triceps Kickback

 



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* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.