Workout Plans: Arms 2

Who wants tickets to the gun show? According to Ron Burgundy, handing these out is the only way to bag a classy lady. Although we may not completely agree, it can’t hurt to have well developed triceps, biceps, and forearms, right? This workout will tone and build lean muscle mass onto your arms.

"1001, 1002, 1003,..." - a bit higher than conventional rep ranges

Warm up:

·         5 minutes on stationary bike, treadmill, or jump rope

Incline Dumbbell Curls

·         5 sets of 8-12 reps

Preacher Curls

·         5 sets of 8-12 reps

Barbell 21’s

·         3 sets

o   There are 3 steps to barbell 21’s:

1.       Start at bottom of range of motion, and come halfway up 7 times

2.       Start mid-way, and lift to the top of the range of motion without moving your upper arms, 7 times

3.       7 full reps

Lying Barbell Tricep Extensions (“Skullcrushers”)

·         5 sets of 8-12 reps

Cable Tricep Rope Pushdown

·         4 sets of 8-12 reps

superset with…

Overhead Cable Tricep Rope Extension

·         4 sets of 8-12 reps

Tricep Dips

·         3 sets to failure

Minimize rest time to 60-90 seconds in between sets, and 2 minutes in between exercises. As always, have a protein shake immediately post-workout to optimize protein synthesis. Good luck, have fun, and let us know what you think!