ARMed and Dangerous
Training Goal - Who should try this workout?
This workout is perfect for anyone who is looking to improve the definition of their arms. It is suitable for both men and women.
Target Area - Where will I feel it?
You will feel this through your entire body, and this will challenge you in all planes of movement, including rotation.
The bicep and tricep muscles get all the attention in this workout.
Benefits - How will it help me?
Not only will this workout help you achieve a great set of defined arms, but it will support you in other areas of your training. For example, the weak link in your pressing movements may be your triceps, so improving their strength and endurance will improve your other pressing movements.
Workout - What is it?
Warm-Up: Perform the below movements with some light loads prior to starting this workout.
A1. 6RM Seated Hammer Curl
10 second break
A2. 12RM Incline Dumbbell Curl
10 second break
A3. 25RM Standing Reverse Ez Bar Curl
180 second break – THEN REPEAT
Complete 3 sets of the above before progressing to the next exercises.
B1. 6RM Dips
10 second break
B2. 12RM Lying Dumbbell Tricep Extension
10 second break
B3. 25RM Close Grip Push Up
180 second break – THEN REPEAT
Be sure to ask a member of the Fitness Team if you need to hand doing any of the exercises or to learn how to use any equipment you haven’t used before.
Cool Down: Complete stretches for your biceps and triceps at the completion of the workout.
Time - How long is each exercise?
Complete the prescribed repetitions of the movement, then you have a short break to transition to the next movement. Complete all 3 movements then have a 2-3 minute break before repeating. Complete 3 sets of each group of exercises.
Intensity - How hard do I go?
The initials RM stand for REPITITON MAXIMUM, so 6RM means the weight that you can complete a movement for 6 times, and you wouldn’t be able to complete a 7th repetition. To get the most out of this workout select a load that fits the repetition target for that movement. If you’re unsure go a little lighter and make the adjustments the next time you try and complete the workout. If needed during the workout it is fine to drop the load from one set to the next. In fact if your loading is correct on your first set you should need to!
Equipment - What do I need?
Essential: Dumbbells and an Ez Bar.
Trainer Tips:
This is a challenging workout as it fatigues different muscle fibre types. The first time you complete it just focus on completing three sets of both exercise groups. You can then look at either increasing your weight next time you attempt it or adding a fourth set.