Killer Arm Workout

Are you looking to maximize your arm muscle definition?

If your answer is yes then take a close look at this killer arm workout.

This arm workout is designed for both your upper and lower body and will specifically place more emphasis on working your arms to produce maximum results.

The Killer Arm Workout

 

While you will typically target the arms in any of the other workouts you happen to be doing, often they aren’t getting sufficient stimulation to really be brought up to speed along with the other muscle groups in the body.

By bringing the rest of the muscles to maintenance level, training them just enough so that they maintain their muscle mass and then putting more focus on the muscles in your arms specifically, you can ensure they’re developing maximally.

Throughout the following upper/lower split body killer workout you’re going to notice the advanced principle of supersets added in.

What is a Superset?

With this principle, you will perform one exercise immediately back to back with another before stopping to take your rest after both exercises have been completed.

This allows for a higher overall level of intensity and will help to take your training into high gear.

 

You are to perform the following killer arm workout using a 4 day set up, taking one day off between each pairing of workouts and then allowing for full recovery on the other two days as well.

Remember to push yourself as hard as possible in each exercise, lifting a weight level that causes you to fatigue by the time you hit the rep range as indicated.

If you do want to include some cardio training in this program, perform it on the off days, still ensuring that you have one full day of complete rest each week.

Arm Blaster Workout

Exercise

Sets

Reps

Rest

Squats

3

6

2 minutes

Deadlifts

3

6

2 minutes

Leg Extensions

2

12

1 minutes

Hamstring Curls

2

12

1 minutes

Calf Raises

3

12

30 seconds

Hanging Leg Raise

2

12

30 seconds

Exercise

Sets

Reps

Rest

Bench Press

3

6

2 minutes

Barbell Rows

3

6

2 minutes

Superset: Bicep Curl with Tricep Rope Press down

2

12

1 minutes

Hammer Curls

2

12

1 minutes

Tricep Dips

2

12

30 seconds

Concentration Curls

2

12

30 seconds

Tricep Extension

2

12

30 seconds

Exercise

Sets

Reps

Rest

Leg Press

3

6

2 minutes

Lunges

3

6

2 minutes

Step-ups

2

12

1 minutes

Hamstring Curls

2

12

1 minutes

Seated Calf Raises

3

12

30 seconds

Plank Exercise

3

30 Second Hold

30 seconds

Exercise

Sets

Reps

Rest

Incline Bench Press

3

6

2 minutes

Pull-Ups

3

6

2 minutes

Superset: Barbell Curl with Overhead Tricep Extension

2

12

1 minutes

Incline Curls

2

12

30 seconds

Close Grip Bench Press

2

12

30 seconds

Lateral Raise

2

12

30 seconds

Front Raise

2

12

30 seconds

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