Guys, you know you want those impressive arms that
get the girls’ and guys’ attention!
Let’s knock out this high-end arm blast Friday afternoon,
just in time for the weekend.
Warm-up to minimize chance of injury. What most of you guys don’t realize is that shoulder flexibility is essential for arm growth.
Warm-up
2-minute circuit: Pick a light weight, do a dumbbell lateral, shoulder rotations, biceps curl, and triceps kickback.
For a maximum pump, I like to superset 1 biceps move then 1 triceps move.
Alternating Dumbbell Curls
(Superset directly into standing dumbbell triceps extensions)
- 1st set: 15 reps (pick a weight that will challenge you)
- 2nd set: 12 reps (go up 10 lbs)
- 3rd set: 10 reps (go up 10 lbs)
- 4th set: 10 reps (go up 10 lbs)
Standing Dumbbell Triceps Extensions
- 1st set: 20 reps (pick a weight that will challenge you)
- 2nd set: 15 reps (go up 10 lbs)
- 3rd set: 15 reps (go up 10 lbs)
- 4th set: 10 reps (go up 10 lbs)
Standing Curl Bar Breakdown
(Superset directly into triceps pushdowns)
- 1st set: 20 reps (pick a weight that will challenge you)
- 2nd set: 15 reps (go up 20 lbs)
- 3rd set: 10 reps (go up 10 lbs)
- 4th set: 8 reps (go up 10 lbs)
Triceps Pushdowns Overhead and Traditional Positions
- 1st set: 20 reps per position (pick a weight that will challenge you)
- 2nd set: 15 reps (go up 10 lbs per position)
- 3rd set: 15 reps (go up 10 lbs per position)
- 4th set: 10 reps (go up 10 lbs per position)
Hang in there—one last blast!
Low Pulley Bar Curl
- 1st set: 50 reps (pick a weight that will challenge you)
Triceps Bench Dips
- 1st set: 50 reps (pick a weight that will challenge you)
BAM! Big, bad arms!
About the Author: Scott Williams
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