Summer is in mid swing and this means more time at the beach, the pool or barbecues. What are you going to wear to these events? Obviously you want to get a little sun, so grab a tank top and avoid overheating. Problem with the tank top is now your arms are on display for everyone. Some of you will be ready for this. For all you others out there, let’s make it so you’re not judged right away. Let’s face it, the first thing everyone will see are your arms so you might as well make a good impression! To get your arms ripped for the rest of the summer, throw this arm day once or twice a week into your program (of course you won’t sacrifice your other important lifts for this).
Since we’re going to be doing a lot of sets and reps with very few muscle groups, we’re going to use supersets to make it more efficient. By alternating between muscle groups, they won’t get as tired as quickly. So here we go.
A1 – Chin ups 4 sets of 8 reps
A2 – Dips 4 sets of 8 reps
If you can do more than 8 of these, it’s implied you’re going to add weight with a dumbbell, weight belt or vest. Also, make sure these are traditional chin ups with palms facing you, we want to maximize arm work.
B1 – 45 degree Preacher curl 3 sets of 12 reps
B2 – Skull Crusher 3 sets of 12 reps
These are both done with the ez curl bar. Preacher curl can be done either sitting or standing.
C1 – Zottman Curl (3 sec down) 3 sets of 15 reps
C2 – Rope Triceps Pressdown 3 sets of 15 reps
The zottman curl uses a dumbbell and changes “grip” halfway through. Starting from the bottom, you do the curl with palms up and then at the top, flip and slowly (3 sec) lower the weight with palms facing down.
This was mainly to focus on our arms, but just to make sure our shoulders are popping out, here’s a finisher.
10/10/10 shoulder circuit. (10 front raise, 10 lateral raise, 10 shoulder press)
With the same weight do all 30 of these in a row nonstop. If this doesn’t blast your shoulders, nothing will.
If this arm day doesn’t get you looking better in your summer clothes, you’re doomed.
It’s About Getting Better.
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