After this insane arm workout, you’ll be wanting to sell tickets to the gun show.
Summer is quickly approaching, and the guys are here this week to make sure you are looking spot on for those sunny days on the beach. Follow Gabe, David & Danny as they take you through this crazy arm workout.
Original Radioactive Arm Workout Video
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Extended arm workout video
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Arm Workout Exercise #1: Rope Triceps Pushdowns
Make sure you’re using your elbow as the hinge for this triceps exercise. Lock your upper arm in place from your shoulder to your elbow and use the mind-muscle connection to contract the triceps and move the weight. We prefer to separate the rope at the bottom by pulling it apart. Do this for as many reps as possible before you bring your palms close together and finish the reps.
| Exercise | Set | DS | SS | Reps | Rest time (secs) | Notes |
| Rope Triceps Pushdowns | 1 | — | — | 20 | 60 | |
| 2 | — | — | 20 | 60 | ||
| 3 | — | — | 20 | 60 | ||
| 4 | — | — | 20 | None |
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Arm Workout Exercise #2: Single Arm Dumbbell Curl
Make sure you turn your pinky outwards as you rotate the dumbbell at the top of the range of motion. This is an old trick that will help increase the contraction in the biceps.
| Exercise | Set | DS | SS | Reps | Rest time (secs) | Notes |
| Single Arm Dumbbell Curl | 1 | — | — | 20 | 60 | |
| 2 | — | — | 20 | 60 | ||
| 3 | — | — | 20 | 60 | ||
| 4 | — | — | 20 | None |
Arm Workout Exercise #3: Barbell Skull Crusher
If the standard Olympic barbell is too heavy (which it is for many people), simply switch to the EZ bar and take a medium width grip.
| Exercise | Set | DS | SS | Reps | Rest time (secs) | Notes |
| Barbell Skull Crusher | 1 | — | — | 15 | 60 | |
| 2 | — | — | 15 | 60 | ||
| 3 | — | — | 15 | 60 | ||
| 4 | — | — | 15 | None |
Arm Workout Exercise #4: Spider Curls
For these, we want to mimic the drag curl form. Rather than locking your upper arm in place and using just the elbow as the hinge, allow your elbow to move backwards as you curl the weight. This puts more tension on the long head of the biceps, which is the goal of this specific exericse.
| Exercise | Set | DS | SS | Reps | Rest time (secs) | Notes |
| Spider Curl | 1 | — | — | 15 | 60 | |
| 2 | — | — | 15 | 60 | ||
| 3 | — | — | 15 | 60 | ||
| 4 | — | — | 15 | None |
Arm Workout Exercise #5: Overhead Dumbbell Triceps Extensions
On this exercise, rather than locking your arms out at the top, use a soft lock to keep the tension in the triceps.
| Exercise | Set | DS | SS | Reps | Rest time (secs) | Notes |
| Overhead Dumbbell Triceps Extension | 1 | — | — | 15 | 60 | |
| 2 | — | — | 15 | 60 | ||
| 3 | — | — | 15 | 60 | ||
| 4 | — | — | 15 | None |
