Arm Exercises

Hammer Out Bigger Arms With This Combo Circuit

Save this brutal biceps, combo circuit for last.

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Hammer Out Bigger Arms With This Combo Circuit

Is it a strip set? A dropset? Are we running the rack here? We really have no clue. What we do know, however, is that this diabolical little circuit is a finisher in every sense of the word: Once you’ve completed it, your arms will, indeed, be finished.

Line up four pairs of dumbbells on a rack, a bench, or on the floor. Set them in descending order, from heaviest to lightest. For guys of average to above average strength, a challenging dumbbell lineup would be 40 pounds, followed by 30, 25, and 20. Next to your dumbbells, place a 45-pound plate.

First, perform 10 double hammer curls—using both arms at the same time—with the 40-pound dumbbells. Then, without resting, do the same with the 30s, the 25s, and then the 20s. Finally, and again without resting, statically hold the 45-pound plate at the halfway point of a curl (your elbows should be bent at 90 degrees, with your forearms parallel to the floor). Starting with 40-pounders is challenging, so if you can’t make it all the way through your first time out, drop the weights down to a lighter combination and try to get through three rounds, resting 90 seconds between rounds.

THE WORKOUT

Excercise Sets Reps
40-pound Dumbbell Hammer Curl 1 10
30-pound Dumbbell Hammer Curl 1 10
25-pound Dumbbell Hammer Curl 1 10
20-pound Dumbbell Hammer Curl 1 10
Static Plate Hold - -

 

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