Arms…what arms?

This is a circuit that is going to annihilate your arms. The circuit is designed to be performed entirely through before taking any rest. One of my female clients performed this workout earlier and could barely drive home. Give it a shot. Pick weights that are appropriate for the rep range that is specified. Most everything is a drop set as well so the second set should be about 50% of your previous set.

Circuit 1:

Assisted pull-up (8-12 reps)

+increase assistance weight

Assisted pull-up (15-20 reps)

Dumb bell bent over row (15-20 reps)

-reduce weight

 

Dumb bell bent over row (15-20 reps)

Parallel bar dips (assisted if necessary for 15-20 reps)

Assisted dips (15-20 reps)

Bicep curls (12-15 reps)

-reduce weight

Bicep curls (15-20 reps)

Front kneeling straight arm pull down (12-15 reps)

-reduce weight

Front kneeling straight arm pull down (15-20 reps)

Standing tricep extension (12-15 reps)

-reduce weight

Standing tricep extension (15-20 reps)

Lateral shoulder raise (15-20 reps)

-reduce weight

Lateral shoulder raise (15-20 reps)

 

Rest for 30-60 seconds then repeat as necessary

Have fun…

 

 

 

 

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About stachtraining

http://www.stachtraining.com is designed and updated by NASM certified personal trainer Chuck Stach. The goal of the website is to provide daily health & fitness info, links, workouts, tips and more. Follow us to become a Fitness Junky and receive free updates to your e-mail.
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