Arm Exercises

Pump Up Some Expendable-Sized Arms

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

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Superset 5

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

Close-Grip Bench Press

-Lie back on a flat bench, using a close grip.
-Lift the bar from the rack and hold it straight over you with your arms locked. Keeping your elbows close to your torso to ensure you are working the triceps rather than the chest, and then come down slowly until you feel the bar on your middle chest.
-Bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles.
-Lock your arms in the contracted position, hold for a second and then start coming down slowly again.

Superset with Bodyweight Bench Dips

-Place a bench behind your back and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width.
-Ensure the legs are extended forward, bent at the waist.
-Keeping your elbows as close together as possible slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm.
-Use your triceps to push yourself back up again.

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