Workout Plans: Arms

Everyone dreams of having bigger or more sculpted arms. This workout is designed to maximize results and minimize time spent in the gym.

This arm workout is very taxing on your body. It consists of two HUGE supersets. The first includes four exercises designed to blast your biceps, and the second includes four exercises to work your triceps. If you're doing this workout on consecutive weeks, reverse the order of these exercises so you crush your triceps before your biceps.

Warmup: Incline dumbell curls with light weight for 15 reps

Get focused, and power through this first massive superset. These supersets work the same muscle group (albeit from different angles) throughout, so start with a lighter weight (say 50% of your one rep max) and work your way up.

Dumbell Preacher Curls

• 12 reps of moderate weight

with very little rest (<30 seconds) superset with...

EZ bar Preacher Curls

• 10 reps of moderate weight

again, with little rest, superset with...

Reverse EZ bar Preacher Curls

• 10 reps of moderate weight

superset with...

Machine Preacher Curl

• 20 reps of light weight

The machine preacher curls are designed to be light weight and high repetition to achieve a super pump in the bicep muscle at the end of the set. Rest for 1-2 minutes in between sets, and repeat four times.

Bench Dips

• 20 reps
• if those are too easy, put your feet on another bench
• if those are still to easy, put a weight on your lap and feet up on another bench

superset with...

Skullcrushers

• 10-15 reps of  moderate weight

superset with...

Rope Tricep Extensions

• 10-15 reps of moderate weight

superset with...

Overhead Tricep Extensions

• 10-15 reps of moderate weight

Repeat three more times for a total of 4.

This is a gruelling workout that targets most major muscle groups in your upper and lower arms. Mix it in and keep your muscles guessing to prevent "plateauing". We hope you enjoyed it. Feel free to comment on how you did!

Thanks to www.musclepharm.com for the inspiration for this workout. Those guys really know how to push you physically!

Workout Plans: Back

The back is composed of several huge muscle groups. Activating these muscles will burn a high number of calories and can contribute to a significant increase in metabolism. Like the chest workout below, this workout will utilize supersets. Rest periods in between sets should not exceed 90 seconds.

Warmup for 5 minutes on an exercise bike, treadmill, or by skipping rope.

Bent over Barbell Row

• 5 sets with increasing weight
• sets should follow 15-12-10-8-8

Lat Pulldowns

• 3 sets of 12-10-8 reps
• start with 12 reps, then increase weight by 10 lbs, get another 10 reps, increase 10 lbs, get another 8 reps

Dumbell Pullover

• 5 sets of 10-15 reps

superset with…
One-arm Dumbell Rows

• 5 sets of 10-15 reps

Pull ups

• 4 sets to failure

superset with…
Seated Cable Rows

• 4 sets of 10-15 reps

Barbell Deadlift

• 2 warmup sets of 10-15 reps
• 3 working sets of 5-8 reps

Back Extensions

• 3 sets of 15-20 reps

DONE. Grab a recovery shake and a good night’s sleep.

Let us know how you did on our Facebook page!

Workout Plans : Chest

This workout will include a few supersets to push your chest muscles to the MAX. For those of you who don't know, a superset is performed when two movements are performed back to back with NO REST in between. That means have the weights out and ready to go. Rest for 60 - 90 seconds in between each set.

Incline Bench Press - 2 warmup sets of lower weight and high reps (15-25)
                                 - 3 working sets of higher weight and lower reps (8-15)
superset with...

Incline Dumbell Flyes - 5 sets of 12-15 reps

Think that was hard? Move right into...

Flat Bench Press - 2 warmup sets of lower weight and high reps (15-25)
                            - 3 working sets of higher weight and lower reps (8-12)
superset with...

Flat Dumbell Flyes - 5 sets of 12-15 reps

Finish with one more HUGE superset!

Cable Crossovers - 5 sets of 12-15 reps

superset with...

Chest Dips (lean forward slightly to target chest) - 5 sets to failure

Recommend a recovery drink after, you'll be sore!!