Today I did this great arm workout!
Building my arms helps me go heavier when I’m training my other big muscle groups like chest and back. Plus it shapes my arms and increases my definition.
I usually do four sets of triceps and four sets of biceps. I rest between sets but this whole routine can be done within 45 minutes. Today I did:
Triceps:
- 3 sets of 6 of reverse grip bench press. When the reps are low, I usually go heavier. With this exercise the grip is tricky, so I lift a little lighter weight. I start with 65 lbs on set 1 and end with 95 lbs on set 3.
- 3 sets of 20 bench dips. Here I just use my body weight and do high reps!
- 4 sets of 10 sissy bar skull crushers. I used 50 lbs to start and ended with the 70 lb sissy bar.
- 4 sets of reverse grip push downs. Every cable machine is different, but i used between 60-80 lbs at my gym.
Biceps:
- 4 sets of 10 lying cable curls. To do this bicep curl, I lie down on the seated row bench and attach a sissy bar to the cable. This exercise provides resistance throughout the entire motion.
- 3 sets of 15 dumbbell preacher curls. This is a tough exercise and I use 20-25 lb dumbbells.
- 3 sets of dumbbell hammer curls. I use 20-25 lbs dumbbells here.
- 4 sets of supinated curls. These different types of curls hit the muscle in different ways. I use 20-25 lbs dumbbells to finish up my workout.
Then it’s time to refuel with my ProNOS Protein Powder!!
mriperformance 