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


Join The Men’s Health Malaysia Cover Guy Search 2017!

BY team men's health malaysia

March 27, 2017

Enter and you might find yourself on the cover of Men’s Health!



Curious About Cycling? Join These Malaysian Groups

BY DENISE lim

March 16, 2017

Ride your way to better fitness and more friends




These Are The 8 Best And Worst Exercises For Your Back

BY MARKHAM HEID

March 10, 2017

Some of your favorite moves could cause serious damage


MH Does The “100 Days to Muscle” Challenge

BY eugene phua

March 7, 2017

Can six ordinary guys transform their physiques and change their lives for the better?



4 Ways To Stay Fit During A Resort Holiday

BY ANIS TAUFIK

March 1, 2017

Don’t let your fitness go astray when you’re on vacay!


Build Big Shoulders And Burn Belly Fat At The Same Time

BY BJ GADDOUR

February 23, 2017

This 6-move workout hammers your deltoids and incinerates calories


4 Tips To Bring Your A-Game From Gymnast Farah Ann

BY anis taufik

February 22, 2017

Steal national gymnast Farah Ann Abdul Hadi’s workout secrets!


IN THE MAGAZINE

Men's Health Malaysia

Men's Health on Instagram