Everyone wants strong, lean, and defined arms.
Gear up to take your arm training to the next level.
You’ll also use different rep ranges and intervals to pack in a lot of work in minimal time.
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One final piece of advice: Don’t train your arms every day.
(This program is designed to give you the rest you need from week to week.)
Pull yourself up and lead with your chest.
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Complete five sets of six reps.
A2) Tricep Pushdowns
Set a cable bar to about chest height.
Grasp the bar with both hands and palms down.
Pin your upper arms at your sides, and extend your elbows to lockout.
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Keep your lower back flat, and don’t let your hips sag.
Lower yourself, and keep your elbows close to your body as you descend.
Curl the dumbbells, and don’t swing your body.
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Complete five rounds of 20 yards.
A2) Skull Crushers
Lie on your back with your feet on the ground.
Grab two dumbbells, and hold them above your chest with your palms facing each other.
Bend your forearms toward your head while keeping your upper arms still and keeping your palms facing each other.
Extend your arms back to the starting position, and repeat.
Complete five sets of eight reps.
Grab a pullup bar with your palms facing toward you, and start by squeezing your shoulder blades together.
Pull yourself up and lead with your chest.
At the bottom, drive back up.
Keep your upper arms at your sides, and then curl the bar toward you.
Grab two dumbbells, and hold them above your chest with your palms facing each other.
Bend your forearms toward your head while keeping your upper arms still and keeping your palms facing each other.
Extend your arms back to the starting position, and repeat.
Curl the dumbbells while keeping your palms above the weights the entire time.
Complete six sets of 10 reps. At the bottom, drive back up.
Hold a set of dumbbells so your palms are facing away.
Curl the dumbbells, and don’t swing your body.
Complete eight reps.
Alternate for five minutes with as little rest as possible.
Curl the dumbbells while keeping your palms above the weights the entire time.
Complete eight reps.
Set a cable bar to about chest height.
Grasp the bar with both hands and palms down.
Pin your upper arms at your sides, and extend your elbows to lockout.
Complete eight reps.
Alternate for eight minutes with as little rest as possible.
Keep your upper arms at your sides, and then curl the bar toward you.
Lie on your back with your feet on the ground.
Grab two dumbbells, and hold them above your chest with your palms facing each other.
Bend your forearms toward your head while keeping your upper arms still and keeping your palms facing each other.
Extend your arms back to the starting position, and repeat.
