Great Arm Workout

I love this arm workout! I love it because it includes variety of reps and sets, body weight, dumbbells, barbells, and cables.  The main focus of this workout is to pay close attention to the rest and superset/single set combos.  The way that it is designed is to start out hard - when you have all the energy to workout - and then end with lighter weight to get that final pump.  Additionally, because the reps and sets vary so significantly from one superset/single set to the next, it keeps your muscles guessing so that muscle memory doesn't kick in too soon.

**Keep in mind, this workout is not for the novice.  You will only want to attempt this workout if you have been working out for at least a year and consider yourself to have fairly decent form.  Enjoy!

Superset 1 (Warm Up):

Bodyweight (BW) dips - 3x15 reps
BW neutral grip pull-ups - 3x12 reps

Rest 35 seconds between each superset

NOTE: Dips should be done on a bench or box; you can use an assisted pull-up machine if you don't think you could complete 12 reps otherwise.  Remember, this is a warm-up.  Don't fatigue your body.  You will need that energy later on.

Superset 2: 

Close grip barbell (BB) bench press - 6x6 reps
Dips - 6x10 reps

Rest 35 seconds between each superset

NOTE: Have your hands at least slightly less than shoulder width if you are not able to touch your hands together in the middle of the BB.  Dips again should be on a bench.

Superset 3:

Cross body dumbbell (DB) curls - 4x8 reps
Forced biceps stretch - 4x20 seconds

No rest between each superset (the stretch is your rest)

NOTE: Keep shoulders back the whole time and avoid swinging your body to complete the motion.  If you sway, lower the weight. You're not ready for that much yet, He-Man (or She-Ra as the case may be). Best biceps stretch I have found is similar to a standing wall chest stretch, but with your arm fully extended and only your hand on the wall.  Remember to point the eye of your elbow forward so that you are stretching the full bicep.

Superset 4:

Overhead DB extensions - 3x6 reps
BB drag curl - 3x8 reps

Rest 35 seconds between each superset

NOTE: Overhead extensions tend to be done wrong all the time. Don't be that person.  Hold the DB comfortably above your head with both hands, point elbows forward, and have a slight posterior tilt in your pelvis to relieve some stress from the lower back.  For the BB drag curl, keep shoulders back and, again, do not sway.  If you sway, you are not working your biceps as much as you should be for this exercise.  Lower the weight!

Superset 5:

Skullcrushers - 2x10,8 reps
Dips - 2 x failure (at least 6,5 reps)

Rest 35 seconds between each superset

NOTE: Skullcrushers are absolutely all about form.  Laying on a bench (or is it lying? whatever.), arms should be perpendicular to the floor, elbows facing your knees, and wrists coming straight out of the forearms as if an extension of your forearm. (This will not only work your triceps, but also your forearms.  Let me say forearms one more time. Forearms.) Dips AGAIN...on a bench.

Single Set:

Cable wide curl - 4x10-12 reps

Rest 35 seconds between each set

NOTE: Find a fairly wide cable bar - wide enough so that your arms are about 25 degrees from your body.  Have a slight bend in your knees with your back straight and shoulders back.  Oh, and DON'T SWAY.

Single Set:

Cable tricep extension - 2 x Failure (at least 10 reps)

Rest 35 seconds between each set

FINAL NOTE: Use a cable rope for this one.  Hands in neutral position on the rope.  Have a slight bend in your knees, back straight, shoulders back so that you feel your lats engage a bit.  As you bring the rope down, keep your hands together.

Let me know how it goes and enjoy the fact that you won't even be able to wash you hair in the shower afterward because you will feel so HUGE!!

Push your body! Get results!