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
EZ bar Preacher Curls
- 10 reps of moderate weight
Reverse EZ bar Preacher Curls
- 10 reps of moderate weight
Machine Preacher Curl
- 20 reps of light weight
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
Skullcrushers
- 10-15 reps of moderate weight
Rope Tricep Extensions
- 10-15 reps of moderate weight
Overhead Tricep Extensions
- 10-15 reps of moderate weight
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!
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