Arm Exercises

Pump Up Some Expendable-Sized Arms

Give your guns some serious ammo with this intense superset routine.


Superset 2

Warm up, then perform three working sets.

Set 1 - light weight – 12-15 reps
Set 2 - medium weight – 8-10 reps
Set 3 - heavy weight – 6-8 reps

Arm Blaster Dumbell Curls

-The arm blaster was made famous by the Austrian Oak himself and it's not seen in every gym. However, it's great if you can get your hands on it because it eliminates the element of cheating as it confines you to perform strict curls, completely isolating the biceps.
-With the arm blaster around your neck, stand up straight with a dumbbell in each hand at arm's length.
-Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
-Exhale and curl the weights while contracting your biceps.
-Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
-Inhale and slowly begin to lower the dumbbells back to the starting position.

Superset with Arm Blaster Cable Push Down

-Ensure the arm blaster is around your neck. Using the pulley for this exercise, attach to the cables (at its highest point).
-Grasp the pulley, using the arm blaster and keeping your elbows close to your body and press down without leaning forward and extend the pulley so it's on either side. Lock out the tricpes (for that extra tension in the muscle).
-Bring the pulley back up slowly, lean the triceps against the arm blaster and this will ensure your elbows do not move. To keep the intensity up, perform the dumbell curls next to the cable machine as there should be no rest between the superset.

Superset 3 >>

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