Arm Blaster Workout

1) Warm up pre-pump (not pictured)
– Preacher curl machine 15 reps
– Tricep extension machine 15 reps
(5 sets)

2) Arm Blaster bicep curls pictured below
– Using the Arm blaster 10 bicep curls each arm, final 3 reps of each set do a 3 count negative. On the final set do am immediate dropset to complete failure
(5 sets)

3) Arm Blaster EZ bar curl (pictured below)

– Using Arm blaster alternating inside grip and outside grip each set
( 6 sets, 3 of each grip)

4) Rope curl (pictured below)
– Very heavy for 6-8 reps, full range of motion
– Immediate dropset of 12 reps (a 3/4 rep, completely flexed with wrists supinated at top, lower the rope 3/4 of the way, almost to to complete stretch at bottom, then back up focusing on peak supination and contraction
(5 sets)

 5) Power tricep pressdown/ perfect form pushdown
– Going very heavy with more of a bend at the mid section do a heavy pressdown for 8-10 reps
-Immediate dropset, using upright position, lighter weight, much better form, do 15 reps with elbows tight, 3/3 tempo on positive and negative)
(6 sets)

6) Lying reverse skull crusher curl
– 12 reps until failure, full stretch and focus on peak contraction. I use the V-bar so I can get max contraction without the bar hitting me in the head and stopping the contraction
(5 sets)

7) Single armed kickback on cable
– 15 reps until failure each arm
(6 sets)