TweetRelatively fast paced arm workout. 90 sec or less rest between sets. Awesome pump, felt nice and puffy leaving the gym today.
Rotator/ shoulder warm ups
Bench press
4 x warm ups
325 x 2
325 x 2
325 x 2
325 x 2
325 x 2
325 x 2
Hammer strength preacher curls
45 x 20
55 x 20
65 x 15
75 x 12
90 x 7
Seated dumbbell curls
25s x 20
25s x 20
30s x 15
30s x 15
35s x 12 ----> drop set to 20s x 12
Cable pressdowns
60 x 20
80 x 20
100 x 20
120 x 20
140 x 20
160 x 18
180 x 13
200 x 11
Lying one arm dumbbell ext. (cross body)
25 x 20
35 x 15
40 x 11
Incline sit ups x 60