you're here because you want bigger arms!
so lets get straight to it!
the workout shouldn't take you much longer than 30 minutes.
here are the details...
you will perform 2 sets of 8 different exercises. In the following order.
a) Dumbbell Hammer Curls
b) Dumbbell Overhead Tricep extensions
c) Prone Bench barbell preacher curls
d) TRX Bodyweight tricep extentions
e) reverse grip barbell curls
f) Reverse grip trx bodyweight tricep extentions
g) dumbbell preacher curl
h) dumbbell skull crusher
you will perform every single rep in the workout with a 4 second eccentric (lowering) phase.
You will use the heaviest weight you can handle with the required tempo so that you can perfrom 8-12 reps. (Note. Once you hit 2 sets of 12 on an exercise with a particular weight take the weight up next workout)
Rest 60 seconds between all sets and exercises.
Perform this workout upto twice a week making sure to take at least 2 rest days in between.
click the button below to view a clip with demonstrations of all the exercises you'll perform in the workout.
done right you will have one hell of a pump after this workout! and After just a few weeks you'll start to see the improvement in the size of your arms. No need to thank us, all that's left to say now is enjoy your new arms and all the attention they'll draw!
if you have any questions whatsoever please don't hesitate to drop us a message on any social media platform by clicking the links below.