Blow Your Arms Up Workout

By Roger Miguel | Monday Monday Staff -    2017-12-22

Today, you’ll take your arm training to a new level by attacking your biceps and triceps from all angles. You’ll also use supersets, dropsets, and negative reps to shock your arms into growth. This workout isn’t for beginners or anyone looking for a quick pump. I can’t promise it will be easy—in fact, it’s downright brutal and intense—but it will blow up your arms!

Feel free to add this workout to your routine whenever you feel like stepping things up and chasing the pump, whether that’s once a week or once a month. It should take you 45-60 minutes to complete. Now, let’s rock.

For each of the exercises in today’s workout, perform 3 sets of 15, 10, and 5 reps. As the reps decrease, the weight you use and the intensity you bring should increase. Use the first set of 15 reps as a warm-up to solidify the mind-muscle connection, find your tempo, and get used to stretching and squeezing the muscle. The most important thing here is fully stretching the biceps and fully squeezing at the top, or at peak contraction. Also, keep your palms facing forward or even outward as much as possible. When you get to the last set, complete 5 reps. As soon as you hit muscle failure, reduce the weight by 50 percent, and keep cranking out the reps. Even as your approaching failure, make sure your form is solid.

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