Thor's superhero arm workout

Ambassador-Andrew-Lutomski-thor-gym

I now have a specific day where I train just arms. It’s a fairly short, but very intense session involving super-sets, where I go straight from a bicep exercise into a tricep exercise with little rest time. The order of some exercises may vary week to week, but essentially my arm day looks like this.

For some workouts, I will up the weight a little on most of the super-sets and perform sets of 8-10 reps instead.

Arm Workout Super Set #1

4 setsReps
EZ-Curl Barbell Curl (Biceps) Supinated Grip12+
Close Grip Push-up (Triceps)12+
Rest for 30-60 seconds

Arm Workout Super Set #2

4 setsReps
EZ-Curl Barbell Curl (Biceps) Neutral Grip12+
Overhand Dumbbell Extension (Triceps)12+
Rest for 30-60 seconds

Arm Workout Super Set #3

7-8 setsReps
Seated Incline Dumbbell Curls (Biceps) Supinated Grip8-10
Cable Pushdowns (Triceps) Neutral Grip8-10
No rest between sets

*These sets I really concentrate on moving the weight with the muscle and slow up the tempo a little bit to pump more blood into my arms. In the last set, I may go beyond failure and perform negative reps.

Thor-Gym-ambassador-Andrew-Lutomski
Andrew aka Thor of Oz hitting up the gym for an arm session.

At the end of this workout, my arms are usually quite pumped up. It is an amazing feeling!

I normally make sure I have a complete rest day the day following my arms workout so that I can adequately recover.

Every month I will have a ‘deload’ week where I back right off on the weight and volume to give my arms a little break and a chance to really rest and recover.

After a Superhero HIIT Workout?

We've got you covered with Wonder Woman's Superhero HIIT Workout

Bulk Nutrients Expert Andrew Lutomski

Andrew Lutomski

Otherwise known as "Thor of OZ" due to his uncanny likeness to a certain superhero, and GIQUE Fitness Coach, Andrew holds a Master Trainer Certificate IV in Fitness, specialising in coaching. A Bulk Ambassador since the beginning, Andrew is focused on helping his friends in the cosplay community achieve their full potential and lead a healthy, balanced lifestyle.

More about Andrew Lutomski
group of product images for proteins

Popular Posts from the Bulk Blog

With over 700 recipes and articles, the Bulk Nutrients Blog has something for everyone! Find a new workout, meet our ambassadors or take a deep dive into our products today.

Compare all Bulk Nutrients proteins

Popular Proteins

Popular Products

Popular Categories

About Bulk Nutrients

We're an Australian manufacturer and supplier of high quality sports supplements.

Operating since 2008, Bulk Nutrients has become one of the premier Australian brands to supply nutritional products to top level athletes, competitors and those on a journey to a healthier lifestyle.

Find out more about Bulk.

Contact Bulk Nutrients

One thing that sets Bulk Nutrients apart is that we love to talk to our customers!

Whether you need product advice, help with the website or need a change made to your order... call us on +61 3 6266 4725.

If you prefer email you can email us day or night at info@bulknutrients.com.au

For online chat, hit the 'Chat' button in the bottom right hand corner of your screen and you'll be connected to one of our lovely customer service team.

Or if you'd like to get in touch through our online contact form, that's cool too!

Follow us on Social Media

Bulk Nutrients on FacebookCheck out Bulk Nutrients' Instagram postsView Bulk Nutrients' TikTok contentView Bulk Nutrients' YouTube Channel

Resources

Information

We acknowledge the Traditional Owners of the land on which our organisation operates, the Melukerdee People of the South East Nation and pay our respects to Elders past, present, and emerging.

Bulk Nutrients is proudly
Australian owned and operated.

7 Crabtree Road, Grove, Tasmania, 7109.
ABN: 17 158 981 447

Terms & ConditionsSustainability StrategyPrivacy PolicyPayment InformationSitemap

All prices are in Australian dollars (AUD) and include GST unless otherwise stated.
All content copyright © Bulk Nutrients 2008 - 2024