Well armed

Jonathan M. from Duncanville, TX, sent us his arm workout to critique. See his original, below, followed by our edit.

Jonathan’s Old Workout

M&F Rating: B

Jonathan completes 4 sets of 8 reps for all exercises.

See our improvements to this workout on next page. 

Barbell Curl bodybuilder

Our Advice

You’ve chosen good exercises, but this workout must be very time-consuming; plus, it’s too focused on single-joint movements. Throw another compound exercise into your workout to start. You could pair the dip you’re doing with a chinup (or weighted chin) done with a slow negative to intensify the biceps recruitment. You can also cut down the volume and the workout time a bit by supersetting your exercises.

Jonathan’s New Workout

1A Chinup*
Sets: 3 Reps: 5

Supeset with

1B Weighted dip
Sets: 3 Reps: 5

2A Drag Curl
Sets: 4 Reps: 8

Superset with

2B Lying Triceps Extension
Sets: 4 Reps: 8

3A Barbell Curl
Sets: 3 Reps: 12

Superset with

3B Triceps Pushdown
Sets: 3 Reps: 12

* Take 4 seconds to lower yourself down

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