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Thor's superhero arm workout

Posted by Andrew Lutomski in Workouts

Estimated reading time: 1mins


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.

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.

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