The One Workout That Will Completely Shred Your Arms

Epic arm day awaits

PUBLISHED: |

BY bj gADDOUR




When’s the last time you treated yourself to an epic arms workout? If you can’t remember, do yourself a favour and try this routine today. 
 

The following routine will blow-up both your upper and lower arms. Much like no leg day is complete without hitting the calves, direct forearm work is a critical component of any well-rounded arms training program. If you’re a beginner, or newer to this type of metabolic bodybuilding training, then stick with the lower end of the prescribed rounds for each part of the workout. Finally, you must perform this workout sleeveless. That’s not up for debate.
 

Phase One: Triceps- Dumbbell Mechanical Drop Set

Pick a weight you can do 8 to 12 reps with on the first move, the weakest link in the movement chain.
 

Do as many quality reps as you can of each move. Do them in the exact order listed, with little to no rest between moves:
 

1. Dumbbell overhead triceps extension

2. Dumbbell lying triceps extension

3. Dumbbell seated overhead press

4. Dumbbell chest press
 

That’s 1 round. Do 2 to 4 rounds, resting 2 minutes between rounds.
 

Phase Two: Biceps- Six-Grip E-Z Curl Stack

Pick a weight you can do 20 reps with for a normal-grip reverse curl.
 

Do as many quality reps as you can of each move. Do them in the exact order listed, with little to no rest between moves:
 

1. Close-grip reverse curl

2. Close-grip biceps curl

3. Normal-grip reverse curl

4. Normal-grip biceps curl

5. Wide-grip reverse curl

6. Wide-grip biceps curl
 

That’s 1 round. Do 2 to 4 rounds, resting 2 minutes between rounds. (If you don’t have access to an E-Z curl bar, you can modify with a straight bar.)
 

Phase Three: Forearms Finisher

Grab 3 grippers of 3 different levels of resistance: heavy, medium, and light. (We recommend the new grip system from Harbinger.)
 

Do as many quality reps on each hands in the following order:
 

1. Max reps with heavy gripper on each hand

2. Max reps with medium gripper on each hand

3. Max reps with light gripper on each hand
 

That’s 1 round. Do 2 to 4 rounds, with little to no rest between rounds since you’re alternating hands.

LATEST Fitness STORIES


Faiz Ariffin’s Best Rules For Life And Liftin’

BY anis taufik

April 21, 2017

4 ways to achieve your personal best both in and out of the gym


Men's Health May 2017 Issue: Featuring Charlie Hunnam

BY eugene phua

April 21, 2017

Highlights from this month's magazine


This Is The Single Best Lower-Body Exercise For Men

BY BJ GADDOUR

April 21, 2017

Add this move to your workout for a bigger, stronger, and more athletic body



The Men's Health Women's Health Night Run Is Back!

BY team men's health malaysia

April 19, 2017

Are you going to be part of our biggest event this year?



Free Gifts With Our April 2017 Issue!

BY team men's health malaysia

April 17, 2017

We’re partnering with Optimum Nutrition to give you samples of their very popular products!



4 Ways You Can Use A Dip Belt To Build Massive Muscles​

BY bj gaddour

April 14, 2017

Here's why—and how—you should add this new piece of equipment to your fitness arsenal


MH WH Night Run By AIA Vitality Returns This July

BY Team Men's Health Malaysia

April 14, 2017

Get the inside scoop on this year’s #MHWHNightRun by #AIAVitalityMY


15 Reasons Lifting Is Better Than Cardio

BY bj gaddour

April 14, 2017

Running and cycling are fine. But there can only be one king.


IN THE MAGAZINE

Men's Health Malaysia

Men's Health on Instagram