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Arm Blaster Routine
SUPER SET ONE (beginner)
1. Standing
Barbell Curl
biceps/forearms
One set of 15-20 reps (recommended)
no rest
2. Standing
Triceps Press
triceps
One set of 15-20 reps (recommended)
rest 1-2 minutes
SUPER SET TWO (intermediate)
1. Standing
Barbell Curl
biceps/forearms
One set of 12-15 reps (recommended)
no rest
2. Standing
Triceps Press
triceps
One set of 12-15 reps (recommended)
rest 1-2 minutes
SUPER SET THREE (Advanced)
1. Standing
Barbell Curl
biceps/forearms
One set of 8 to 12 reps (recommended)
NO REST
2. Standing
Triceps Press
triceps
One set of 8 to 12 reps (recommended)
rest 1-2 minutes
1. Standing, hold the bar in front of you at shoulder width, palms facing forward. Shoulders are back; maintain the natural arch in your back; knees soft; gaze forward.
2. Exhale
as you slowly curl the bar up, bending only at the elbow. The upper arms remain in a fixed position throughout the lift. Make sure you do not swing the bar or use momentum to complete the lift.
3. Inhale
as you slowly lower the bar to the starting position.
TRAINER’S NOTES: There is a tendency to jerk and swing the upper body to complete the lift. This will do little to develop the
biceps. Use a lighter weight to ensure perfect form, and that the
biceps will be targeted.
Triceps Press (Triceps)
1. Stand with feet shoulder width apart, holding one dumbell overhead with both hands; gaze forward.
2. Inhale, bending only at the elbow joints, and slowly lower the weight behind your head. Make sure all movement comes from the elbow joint and the elbows remain fixed.
3. Exhale
as you straighten your elbows and raise the weight above your head.
TRAINER’S NOTES: Any time you raise a
dumbbell above your head, be careful to choose a weight that allows you total control throughout the movement. Be sure to keep the upper arms in a fixed position throughout the lift, thereby increasing the intensity to the target muscle (triceps).
