Nasty Arm Gains

arms biceps shoulders triceps Jan 21, 2019

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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