Killer Arm Workout

Looking for the toughest arm workout of your life? Give this a try…

5 sets
BW Skull – 10 reps
Chin-up – 10 reps

1 set – 12 Reps
Partner Curls
Partner Skulls

2 sets – Run The Rack (1 up – 1 down)
Standing Alternating DB Curl
Standing Overhead DB Extension

3 sets – 28 Method
EZ Bar Preacher Curl
Close Grip Bench

4 Sets – Rep Hold Method
Rope Tricep Pushdown - 10
Rope Hammer Curl – 10

Now what does all of this mean?

Partner Curl & Skull:

One person will be laying flat on a bench with partner standing behind them at their head. Do 1 rep, hand to partner, they do one rep. Hand back to partner for 2 reps, and so on. Repeat this cycle with no rest until getting to 12 reps. If doing without a partner simply lay down for the skulls and then stand up to curl without setting the weight down.

Run The Rack:

Start with a weight for 20 reps. Do a set of curls then go right into set of extensions. Work your way down the DB rack increasing weight each time. Increase the DB by 5 pounds for curls and 10 pounds for extensions. The ideal rep scheme would be 20, 18, 16, 14, 12, 10, 8, 6, 4, 2. Then you will work you way back down the DB rack I the opposite direction. Increasing the reps and decreasing the weight as you go.

28 Method:

Do 7 regular reps, then do 7 super slow reps. Be sure to keep the bar moving extremely slow in both the eccentric and concentric portion of the movement (up and down). Then you will do 7 reps at just the bottom half of the movement, and 7 reps at just the top half.

Rep Hold Method:

Triceps – Do a rep and hold it at the bottom for 1 second. Do a rep and hold it at the bottom for 2 seconds. Do a rep and hold it at the bottom for 3 seconds. Follow this pattern all the way until you are holding the rep for 10 full seconds! When finished with that do the same exact thing for bicep curls, but this time you will be holding at the top of the curl.

Make it through this entire working and your arms will surely be ripping out the seems of your shirt!