Thor's superhero arm workout
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 sets | Reps |
|---|---|
| EZ-Curl Barbell Curl (Biceps) Supinated Grip | 12+ |
| Close Grip Push-up (Triceps) | 12+ |
| Rest for 30-60 seconds |
Arm Workout Super Set #2
| 4 sets | Reps |
|---|---|
| EZ-Curl Barbell Curl (Biceps) Neutral Grip | 12+ |
| Overhand Dumbbell Extension (Triceps) | 12+ |
| Rest for 30-60 seconds |
Arm Workout Super Set #3
| 7-8 sets | Reps |
|---|---|
| Seated Incline Dumbbell Curls (Biceps) Supinated Grip | 8-10 |
| Cable Pushdowns (Triceps) Neutral Grip | 8-10 |
| 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.
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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Otherwise known as "Thor of OZ" due to his uncanny likeness to a certain superhero, and GIQUE Fitness Coach, Andy holds a Master Trainer Certificate IV in Fitness, specialising in coaching. A Bulk Ambassador since the beginning, Andy is focused on helping his friends in the cosplay community achieve their full potential and lead a healthy, balanced lifestyle.
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