IronOnline Arm Workout Routines for Big Biceps and Triceps
Hugo's Mass Blast Arm Routine # 2
(Triset)
Triceps Pushdowns 6 sets of 10-12
reps
Concentration Curls 6 sets of
8-12 reps
Overhead Triceps Extensions 6
sets of 10-12 reps
(Rest 1 minute between trisets)
(Triset)
Incline Dumbbell Curls 6 sets
of 6-8 reps
Lying Dumbbell Triceps Extensions 6
sets of 8-10 reps
Hammer Curls 6 sets of 8-12 reps
(Rest 1 minute between trisets)
(Superset)
Wrist Curls 5 sets of 10-20 reps
Reverse Wrist Curls 5 sets of
10-20 reps
(Rest 30 seconds between superset)
As a bonus, here is the Abs Routine I did before I started the Arm workout:
(Superset)
Leg Raise/Crunch Combo
Basically, I lay down on the floor, raise my legs to a 90 degree angle and
crunch. Then I lower my torso to the starting position, lower my legs and repeat.
Crunches
The way I did the routine, I did the Leg Raise/Crunch Combo for 40 reps, then did 40 more reps of crunches. Rested 10 seconds and repeated the superset (for less reps; of course). After that, rested 30 seconds and then repeated the whole process.
So I guess you can call this a modified Giant Set. Anyway, did 5 cycles of this (20 sets total for the Abs); took me less than 10 minutes. It proved to be an awesome warmup and Ab workout.
Try out the routine and let me know how it worked out for you. You'll probably have as much fun as I did and will get a great pump as well. The whole thing, counting abs, should take you around 55 minutes, give or take 10.
Take
Care and Train Hard!
Hugo A. Rivera
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