Short Arm Workout- Big Results!

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If you want those big arms be sure to spend more time rocking those big compound lifts for chest and back. Spend more time there. Yes, of course work your arms, but you should not be curling more than pressing and rowing. I’ve been hitting Biceps after my Back workouts and Triceps after my Chest. Here is are quick 20 min Biceps and 20 min Triceps workouts that had my arms blown up and sore the next day. These can be done separately after bigger muscle groups like I do or together for one arm workout.
-Wittig, ISSA CPT
Kaged Muscle Athlete

Biceps:
Superset: Do these 2 exercises back to back with no rest for 1 set. Do 7 sets total.

A. Strict Standing DB Curls: 20, 15, 12, 10, 7, 5, 10-12 reps. Curling both DB’s at the same time. Keeping that elbow in place and not letting it drift forward. Get a full stretch in the biceps at the bottom.

B. Alternating Hammer Curls: 20, 15, 12, 10, 7, 5, 10-12 reps. Using the same weight. These can have a little more body language, but cheat proper with a little swing and do not lean back compromising your lower back.

Triceps:
Superset: Do these 2 exercises back to back with no rest for 1 set. Do 7 sets total.

A. Seated DB Overhead Extension: 20, 15, 12, 10, 7, 5, 10-12 reps. One big DB over your head!

B. Slight Incline Dual DB Lying Extensions: 20, 15, 12, 10, 7, 5, 10-12 reps. Use approximately half weight from A. You will probably have to incorporate pause rest to hit the rep ranges indicated.

 

Wittig is always fueled by Kaged Muscle Supplements. Get 15% off Kagedmuscle.com with my code “Wittig15”.

Check out my full advanced Arm building ebook program “Armageddon: Building Massive Arms” which incorporates my “Extreme Load Training”. It’s $10 instant download on my WittigWorks.com. Full support by me during the program.

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Author: wittigworks

ISSA Certified Personal Trainer Kaged Muscle Athlete

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