Gun Fever – The Weekly Arm Workout That Works

Ready to arm yourself? If you’re looking to add size and detail to your upper arms to complete that impressive upper-body aesthetic, this is the workout for you.

Mix it in once a week to your normal routine, and watch the gains roll in. This workout keeps the focus on tension and blood flow, so you can augment its effectiveness by keeping your rest periods low. And just remember – a 10-12 rep range does NOT mean “go light” – you’re still shooting for the heaviest weight you can lift in that range. Your last two reps of each set should be uncomfortable!

Biceps/Triceps Superset Work

6 Supersets: Barbell Curls x 8/French Triceps Press x 12

3 Supersets: Preacher Curl Machine x 15/Rope Pushdowns x 8 (go heavy)

Biceps Focus

Consecutively execute each exercise with no rest to form one tri-set. Perform three tri-sets total, resting only 60 seconds between each.

Incline DB Curls x 8. Twist the dumbbell on its ascent, so that the pinkie side of the weight is directed toward the outside of your shoulder at the top of the movement. Then reverse the path on the descent, finishing with your thumb down, as if holding a ladle.

Reverse-Grip EZ Bar Curls x 8

Hammer DB Curls x 15. Optional: If you have access to thick-bar dumbbells or Fat Gripz, use them here.

Triceps Focus

Consecutively execute each exercise with no rest to form one tri-set. Perform three tri-sets total, resting only 60 seconds between each.

Lying Skull Crushers x 12. Do not set the bar down, then:

Close-Grip Bench Press x 25 or burnout

Overhead Single Dumbbell Press x 8