The Best Arm workout going

Posted: January 16, 2014 in fitness, Muscle Building
Tags: , , , , ,

biceps
It is now Thursday. On Monday of this week I did the following arm workout and I’m still sore!!

Since arms are a small muscle group I find getting them super sore to be beneficial for building them. For this workout I use Tri-sets (TS) and REVERSE the order of the three movements each set. The intension is to fatigue the ENTIRE range of motion for the arms by using different angles. Here’s the workout:

CNS Arms (dumbbell curl with one hand while doing a triceps cable press with the other hand) – 3 sets x 15, 12, 10 reps

TRI-SET 1:
A1. Incline DB curls – 8 reps

A2. Cable curls to face (with supination) – 8 reps

A3. Preacher curls (with wrist manipulation) – 8 reps

Rest 1 min, then repeat in REVERSE order. Do it a total of 4 times.

TRI-SET 2:
B1. Rope press down (with external rotation) – 8 reps

B2. DB close-grip bench press – 8 reps

B3. Overhead DB extension – 8 reps

Rest 1 min, then repeat in REVERSE order. Do it a total of 4 times.

Finisher: Behind back BB wrist curl – 3 sets x 15 reps

Related: How I added an inch to my arms… in a caloric deficit! (with 8 tips for arm growth)

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SuperHero Physique
superhero_physique by Shawn Buffington

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Comments
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