Arm Workout – Intense Arm Workout
Arm Destroyer Workout
Dedicating a whole workout to destroy your arms is a great way to add size across the whole length of your arm from your shoulders to your wrists. The arm destroyer workout hits all of the major muscle groups in your arms and is designed to fatigue each part worked quickly. That makes this workout excellent if your pressed for time but still want muscle development. The workout is extremely intense and contains three different sets of supersets. This truncates the duration of the workout while pushing each muscle to its limit.
|
Exercise Name |
Reps |
Sets |
Intensity |
Recovery |
|
Push Press |
8 – 10 |
3 |
85% 1-RM |
90 seconds |
|
(SS) EZ-Bar Skull Crusher |
8 – 10 |
3 |
85% 1-RM |
- |
|
(SS) CG Bench Press |
8 – 10 |
3 |
85% 1-RM |
90 seconds |
|
(SS2) EZ-Bar Preacher |
8 – 10 |
3 |
85% 1-RM |
- |
|
(SS2) EZ-Bar Reverse Preacher Curl |
8 – 10 |
3 |
85% 1-RM |
90 seconds |
|
(SS3) Dumbbell Wrist Curl |
12 |
3 |
70% – 80% 1-RM |
- |
|
(SS3) Reverse Dumbbell Wrist Curl |
12 |
3 |
70% – 80% 1-RM |
90 seconds |
Breaking Down the Benefits of the Arm Workout
The four primary muscle groups of your arms are worked: the deltoids, biceps, triceps and forearms. The supersetting of exercises limits the amount of total recovery time and these specific pairings allow you to transition from one exercise to the other very quickly. That makes this workout amazing for cramming an intense workout session into a short amount of time.
Furthermore, each combined superset works the same muscle group; however, the angle at which the muscles are worked is different. This ensures that all, or almost all of the muscle fibers within each muscle are being worked. This ensures muscle growth in these particular muscles is optimally stimulated.
Arm Workout Exercise Specifics
The structure of the arm destroyer workout is primarily a superset routine. This means that exercises are paired together to up the intensity. Each exercise of a particular supetset are performed back-to-back. This means EZ-Bar skull crusher should be immediately followed with the close grip bench press before you take a rest.
The only exercise that is not supersetted is the dumbbell push press. The dumbbell push press is unique in that your legs will help your shoulders in the extension of the arm overhead; however, bringing the dumbbells back to the starting position will require a greater amount of strength. The focus on the “negative” aspect of the push press creates a large amount of muscle damage that will produce explosive growth in the shoulders.
(TFSupplements is not responsible for any health complications stemming from this workout. Always consult an doctor before starting / changing a workout routine)