If you walk into any gym and go to the weight training area you will notice most of those members either on the bench press or working out their arms. They literally spend hours weekly on building larger arms when in fact arms can be exercised in less than 10 minutes.
Maximum arm results can be achieved in less than 20 minutes in two specialized arm strength training workouts per week regardless of the equipment available. However, the intensity level of the workout routine must be hard!
The conventional equipment for this specialized “arm blaster” workout routine is:
- Barbell
- Pair of Dumbbells
- Parallel Dip Bar
- Chin Bar
- Stopwatch
Arm Blaster Workout Routine
Biceps Cycle
Exercise 1-Standing Barbell Curl
Equipment: Barbell with enough weight that will permit you to reach momentary muscular failure between 8-12 reps; when you can perform 12 reps, increase your weight 5%.
No Rest; Move to next exercise within 3-seconds
Exercise 2-Negative Chin ups (using a supinated grip or palms toward your face)
Equipment: Chin Bar using your body weight at first; when you can perform 10 reps in strict form successfully, add weight. Each rep should be performed within 6-8 seconds.
No Rest; Move to next exercise within 3-seconds
Triceps Cycle
Exercise 3-60 Second Parallel Dip
Equipment: Parallel Dip Bar using your body weight and training partner to time the 30-second positive movement and the 30-second negative movement. You should be pre-exhausted after only 1 rep.
No Rest; Water up and move to next exercise within 3-seconds
Exercise 4-Dumbbell Triceps Kickbacks
Equipment: Pair of Dumbbells using a weight that will allow you to perform 8-12 reps successfully to momentary muscular failure. Raise the weight in strict form to a 2-3 second count then lower the weight to a 3-4 second rep count.
No Rest; Move to next exercise within 3-seconds
Exercise 5-Negative Only Dips
Equipment: Parallel Dip Bar using additional weight that will allow you to perform 8-10 strict negative only dips to momentary muscular failure.
No Rest; Move to next exercise within 3-seconds
Exercise 6-Wrist Curls and Reverse Wrist Curls
Equipment: Barbell using a weight that will allow you to perform 8-12 reps. Grip the bar and place your forearms on your thighs (make sure your wrists are hanging over your knees). By placing the elbow higher than the wrist you are assured of an almost perfect forearm exercise with the barbell. Slowly curl your wrists toward you and lower the weight. When you complete the wrist curls start the reverse wrist curls immediately!
Water Up!
This “arm blaster” workout routine meets the Proper Strength Training standards and has been proven to work. Keep accurate records of your progress and watch your arm muscle mass grow!
Follow my simple strength training program, The Last Rep Advanced Video Series and you will be on your way to greater strength and muscle mass for better quality of life!
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