Nasty Arm Gains

This workout is designed for slapping on some juicy arm beef!

Adjust volume as needed.

Optimal for those with more advanced training experience. 

The basics work - ESPECIALLY with arm training.

Use this workout for a nice home-cooked meal of classic gains 😎


Warmup

  • General cardio
  • Basic yoga flow

Activation (Pick two)

  • Floor Cobra
  • Prone Press (unweighted)
  • Shoulder External Rotation (band)

Beginners - 1-3 sets

Intermediate - 2-4 sets

Advanced - 3-5 sets, shorter rest


Working Sets

// = Superset

  1. Barbell Curls (6-10 reps) // DB Rear Deltoid  (10-15 reps)
  2. Papa Swolio Press (8-12 reps) // DB Side Raise (10-15 reps)
  3. DB Curl (6-10 reps) // Supine DB Extension (8-12 reps) // Prone Press (10-15 reps)

Exercise Demos


 

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