Build a pair of well-defined arms with this workout.

As you reach the top of every rep, hold the position briefly while you squeeze your muscle; donโ€™t just drop the weight and go right into the next rep.

Recommended frequency: 1 time per week.

Compact

Extended

  • Superset A

    5 sets:

    8 – 8 – 8 – 8 – 8

    5 sets:

    12 – 12 – 12 – 12 – 12

    Superset B

    5 sets:

    8 – 8 – 8 – 8 – 8

    5 sets:

    12 – 12 – 12 – 12 – 12

Rest 60 seconds

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Rest 30 seconds

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Rest 40 seconds

0

Rest 90 seconds

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Rest 120 seconds

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