WARNING! Proceed with caution. This workout will destroy your arms ?
I decided to change up what I normally do for this workout and let me tell you – I could barely straighten my arms for about three days after!
This was one of my more higher-volume workouts – I don’t normally train arms by themselves, and I don’t normally do this many reps per set – and man it was a doozy! It was definitely a humbling workout for me as far as the amount of weight I was using by the end of it. So my advice – train smart, focus on the stretch, flex and squeeze. It’s not about the weight.
This workout looks brutal! When doing the spider curls, does it make a difference if your feet are on the ground as opposed to your knees on the bench?Log in to reply
Either way is fine. I often feel I have more support on the bench when my knees are up.Log in to reply
Ohmygawsh….I’m dying watching you! I love supersets but never done so many in a workout before, I can only imagine the fatigue you are feeling! I have lower back issues, so I’m also wondering about your feet on the ground for the last superset.Log in to reply
I’ve gotta say the barbell kickbacks are so hard for me to do…my hips are wide and butt is big…I end up hitting my hips and butt with my arms!! These are not easy when you have 40″ hips!!!Log in to reply
LOL!Log in to reply
OMHELL!!! Just finished this with a slight modification by increasing the rest period on some sets. It’s brutal and glorious. I have asked a friend to stop tonight to feed me as I’m sure my arms will be totally useless! LOL thanks for a fun change up!!Log in to reply
Great workout – serious pump in the arms! Thanks for providing variations with exercises and movements in this workout!Log in to reply
At my size and condition right now, the bench dips might not work….anything I can put in to replace? ThanksLog in to reply
Before you cut them out, I encourage you to try. To make them easier you can bend your knees up more and move your feet closer to the bench.Log in to reply
If you absolutely cannot do it, try overhead tricep dips or kickbacks.
Scared but excited to try this! Thanks for giving so much detail and educating us, awesome!!!!Log in to reply
Wow I will really feel this workout in the morning ??, started out with weights a little to heavy but after listening to your advice went lower and feel amazing. I will do this workout a lot totally loved it. Thank you so much for the opportunity to learn from you.Log in to reply
Holy S***!!!! I did this 2 days ago and my arms are like pumped up spaghetti! lol Amazing workout that I’ll be doing again.Log in to reply
Awesome! Glad you liked it!Log in to reply
Just finished this but used bands in place of the cable machine for an amazing at home workout! Getting ready to start the 60 day total body transformation, so excited but hope I didn’t fatigue my upper body too much for whatever this challenge brings! Thanks Nicole!Log in to reply