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Do you want bigger and stronger arms that rip through your shirt? Of course you do! Well, incorporate our Intense Arm Training workout routine that’s certain to spark growth and ignite pumps like never before to your biceps and triceps. Start off with the Standing Barbell or EZ-Bar Curls. Since you can move the most poundage with standing free-weight curls choose a very heavy weight so you reach failure within a relatively low rep range.

 

Biceps Training workout

Standing Barbell or EZ-Bar Curls 3 x 5-8 reps.

 

For both the Seated Alternating Dumbbell Curl and Preacher Curls the seated position reduces body swing. However, the alternating dumbbell arm curls and one-arm dumbbell preacher curls introduce a short rest period.

 

Seated Alternating Dumbbell Curl 3 x 8-10 reps

Preacher Curls 3 x 8-10 reps

One-Arm Dumbbell Preacher Curls 3x8-10 reps

Hammer Curls 3 x 8-10 reps

Concentration Curls 3 x 8-10 reps (2)

 

Triceps Training Workout

The second phase of the Intense Arm Training workout is the Triceps. Introducing the '50 or for more advance the ‘100 Rep Torturer workout.' 

5 exercises performed on the cable machine – 10 or 20 reps per exercise back to back with little to no rest in between sets. 

 

Start off with the hand bar push downs:

Push downs- 10 or 20 reps

Under-arm push down - 10 or 20 reps

Rope stretch behind head –10 or  20 reps

Facing ropes pull downs (Wide grip 10 or 20 reps and

close grips -10 or 20 reps)

 

Finish this intense arm training workout with EZ Bar behind the head pull ups. The purpose of this exercise it o stretch and hit a different fiber of the triceps.