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Tuesday, 30 August 2016

High Intensity Arm Workouts

Want to grow bigger arms, So let's spend a day with legends and follow their workout programs to grow bigger guns. 

Arnold Schwarzenegger Workout Plan (Arms Workout)

Superset 1
Barbell Curl 4 sets 10-12 reps
Lying Triceps Press 4 sets 10-12 reps

Superset 2
Alternate Hammer Curl 4 sets 10-12 reps
Triceps  Pushdown 4 sets 10-12 reps

Superset 3
Incline Dumbbell Curl 4 sets 10-12 reps
Knelling Cable Triceps Extension 4 sets 10 -12 reps

Superset 4
Concentration Curls 4 sets 10 to 12 reps
Standing One-Arm Dumbbell Triceps Extension 4 sets 10-12 reps

Set 5
Bench Dips 2 sets of 26 reps 

Jay Cutler Arm Workout

Rope Push-Down 3 sets 10 reps
Dips 3 sets 10 reps 
French Press 3 sets 10 reps
Close-Grip Bench Press 3 sets 10 reps
Straight-Bar Push-Down 3 sets 10 reps

Barbell Curl 3 sets 10 reps
Preacher Curl 3 sets 10 reps
Dumbbell Curl 3 sets 10 reps
Hammer Curl 3 sets 10 reps
Reverse Curl 3 sets 10 reps

Ronnie Coleman Simple Arm Workout

Alternate Dumbbell Curl 3 sets, 12–15 reps
EZ Bar Preacher Curl 3 sets, 12–15 reps
One Arm Cable Curl 3 sets, 12–15 reps
Concentration Curl 3 sets, 15 reps

Standing Dumbbell Triceps Extension 3 sets, 15 reps
Lying Triceps Press 3 sets, 12–15 reps
Triceps Push-down 3 sets, 12–15 reps

Phil Heath Arm Workout

Rope Pushdown: 3 sets, 12–15 reps 
Incline Two-dumbbell Extension: 3 sets, 12–15 reps 
One-arm Cable Extension: 3 sets, 12 reps 
Machine Dip: 3 sets, 12–15 reps 

Alternate Dumbbell Curl: 3 sets, 10 reps 
Concentration Curl: 3 sets, 10 reps 
Spider Curl: 3 sets, 10 reps 
EZ-bar Curl: 3 sets, 10 reps

Kai Greene Simple Arm Workout

Barbell Curls 3 set 15, 12, 12 
Barbell Preacher Curls 3 set 15, 12, 12 
Alternate Dumbbell Curls 3 set 12 

V-bar Cable Pushdown 3 set of 15 
Skull-Crushers 3 set 15, 12, 12 
Dips on Parallel Bars 3 set 15

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