Arm and chest day are constantly dubbed as every guy's favorite days in the gym. The majority of males are notoriously guilty of over training their arms while females generally tend to actually under train their arms.
This could be due to the social media hype of focusing on Glute and Ab day or the lack of knowledge about a proper arm workout. If you ask any top fitness model or athlete, they put plenty of focus into their arms and shoulders for both health and aesthetic reasons.
Try this workout once a week to make a scene when you break out into your favorite tank top this summer.
Barbell Bicep Curl: 30 reps of barbell bicep curls. Focus on perfecting your form while the weight is light, squeezing your biceps as hard as possible, and really enhance your mind muscle connection before we move onto heavier weights
Barbell Rows - 3 sets - 12 reps. Choose a weight that becomes extremely challenging at 8 reps and grit out the last four reps.
21's - 3 sets - 21 reps each set. Perform 7 reps in the bottom portion of a bicep curl, 7 reps at the top portion of the curl, and 7 whole reps. Your only break is while your partner is hitting their set and then get right back to it! This is all about rushing blood into the biceps and maintaining "the pump"
Triceps Push Down - 3 sets - 12 reps. Really focus on contracting your tricep at the very bottom of the movement. If you are a beginner, make a conscious effort to squeeze for 1-2 seconds at the end of each rep to really establish a strong mind/muscle connection. Angle your palms towards the floor to active the long head, lateral head, and medial head of the triceps simultaneously.
Single Arm Overhead Extension - 3 sets 10 Reps (Each arm). Same concept as the tricep push down but you are at a different angle. Make a controlled effort to squeeze each rep as much as possible before performing another.
Lying Tricep Extensions - 3 sets - 12 reps. Choose a weight that becomes challenging at 7-8 reps. Grind out the last 4 reps and then on your 3rd and final set, perform a dropset. Once you hit failure with your first weight, lower it by about 20% and perform the movement until failure again.
Run the Rack - 1 set: 100 reps: Start with a heavy set of dumbell curls and perform each set until failure. Lower your weight by about 10-20% each set and "run the rack" with each weight until you hit failure. You can take a couple of 10-15 seconds rests then get right back to it until the set is done!
We hope you all enjoyed this workout. You can see that the effort between Casey and Paige was real! Our team had a blast filming it and can't wait to hear how you all like it!
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