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You are here: Home / Advanced Workout / Armed and Dangerous Arm Workout

Armed and Dangerous Arm Workout

November 8, 2013 By Trainer Andrei Leave a Comment

Do this workout only if you’re putting 2x the effort into building your other muscle groups.  It’s very easy to just focus on working the arms as they quickly become aesthetically appealing, develop strength and attract attention.

Workout Instructions

Simple. Just follow the workout exactly how it is outlined below.

Armed and Dangerous Arm Workout

  • Skipping 3mins

Rest 60s

  • A1: Bench Press 14-16x, 12-14x, 10-12x, 8-10x
  • A2: Pull-ups 10-12x, 10-12x, 8-10x, 8-10x

Rest 60s between each superset

  • Seated Incline (Alternating Arm Curls) 14-16x, 14-16x, 14-16x

Rest 60s between sets

  • Pullover 14-16x, 14-16x, 14-16x

Rest 60s between sets

  • B1: Standing Barbell Curls 8-10x, 8-10x, 8-10x
  • B2: Hammer Curls 8-10x, 8-10x, 8-10x

Rest 60s between each superset

  • C1: Skull Crushers  8-10x, 8-10x
  • C2: Dips 8-10x, 8-10x

Rest 60s between each superset

  • D1: Behind Back Barbell Wrist Curl 15x, 15x, 15x
  • D2: Zoltan Curl 10x, 10x, 10

Rest 60s between each superset

Filed Under: Advanced Workout, Upper Body Tagged With: arm workout, biceps, triceps

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