Nasty Arm Gains
This workout is designed for slapping on some juicy arm beef!
Adjust volume as needed.
Optimal for those with more advanced training experience.
The basics work - ESPECIALLY with arm training.
Use this workout for a nice home-cooked meal of classic gains 😎
Warmup
- General cardio
- Basic yoga flow
Activation (Pick two)
- Floor Cobra
- Prone Press (unweighted)
- Shoulder External Rotation (band)
Beginners - 1-3 sets
Intermediate - 2-4 sets
Advanced - 3-5 sets, shorter rest
Working Sets
// = Superset
- Barbell Curls (6-10 reps) // DB Rear Deltoid (10-15 reps)
- Papa Swolio Press (8-12 reps) // DB Side Raise (10-15 reps)
- DB Curl (6-10 reps) // Supine DB Extension (8-12 reps) // Prone Press (10-15 reps)
Exercise Demos
