Guns Loaded!!
Arm Training – ” I COMMAND YOU MF’ers TO GROW!!!!
Guys always wanna have big arms but rarely wanna do the work it takes to grow them. Ladies want “toned” arms but dont want to believe that they can achieve this by lifting heavier weights. Well ladies and gentlemen, I am challenging you all to finish this Arm Workout. Don’t Punk out!!!
Grab the heaviest pair of dumbbells that you can do 8 reps WITH STRICT FORM and do the following in quick succession, without resting:
8 reps of dumbbell curls
8 reps of hammer curls
8 reps of cross-body curls
After the last cross-body curl is done, do a drop set by grabbing the next lightest pair of dumbbells (5-15 pounds lighter) and go through the same progression – 8 curls, 8 hammer curls, 8 cross body curls.
Then move on to triceps (NO REST):
8 Tate Press – lie on a bench with a pair of dumbbells and extend your arms towards the ceiling as if you were doing presses. Your palms should be facing your feet. Without moving your upper arms and bending only at the elbow, lower the dumbbells so they barely touch your chest. At this point, your elbows will be pointing straight out to the sides. Raise the dumbbells back to the starting position by extending the upper arms. (Should look like the video below)
8 reps of overhead dumbbell extensions
8 reps of dumbbell kickbacks
After the last kickback is done, grab the next lightest pair of dumbbells for each exercise (it’s unlikely you’ll be able to use the same weights for each exercise!) and do another drop set by going through the same progression – 8 Tate presses, 8 overhead DB extensions, and 8 kickbacks.
After finishing with the first round of triceps, go back to biceps and do a second round and then do the second round of triceps exercises. DO THIS UNTIL YOU COMPLETE 5 ROUNDS
What makes this work out a beast is that there’s no rest between sets. You go non-stop… and the Pump is INSANE!!! Do you have the balls to finish it!! Let me know if you survived in the comments. Train Hard!!!
