“Blitzkrieg” for Your Arms: a Quick and Intense Routine

“Blitzkrieg” for Your Arms: a Quick and Intense Routine

26-01-2016 | 
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Are you looking for a quick but intense arm routine with no fancy stuff, which will work your arms for real? Then you should give this routine a try! Simple, but definitely not easy!

KISS: “Keep It Simple, Stupid”

You know, we like to write about smart stuff: to spice up workout programs with a few tricks or special techniques. You could read about a 1000-rep arm workout; a pull-up routine targeted at your bicepses and other goodies; but the program you are reading now is as simple as ABC, without any tricks or complicated stuff. On the other hand, you can complete it in the blink of an eye, still it will fully work your bicepses, the curling muscles of your forearms and all three heads of your tricepses as well. Alright, there is one trick: the superset stuff. So be prepared that each muscle on your arms will bulge until your skin tears. Drink your pre-workout igniter (our recommendation: with “only” 13 active ingredients to support your workout) so you don’t burn out after the first pair of exercises already. And then, let the fun begin! Now, you have already read too much: Time now!

The first pair of exercises

Standing barbell curls 3x8-12

in supersets with:

Skull crushers 3x8-12

Skull crushers

Try to go for heavier weights this time, at the beginning, while you still have strength. The fun begins with compound (almost like basic) exercises. Hit ‘em hard, but never go below 8 reps! It’s not about killing yourself at the beginning.

The second pair of exercises

Concentration curls 3x12

in supersets with:

One-arm concentrated cable tricep extensions 3x12-14

You don’t necessarily need to increase load this time. You may do all series with the same weight. Do your best to perform both exercises with strict form. Focus as much as you can, and hold the peak contraction a little bit each time.

The third pair of exercises

Barbell preacher curls 3x8-10

in supersets with:

Close-grip bench presses 3x8-10

Close-grip bench presses

After lighter series, now you may switch to heavier weights and less reps. With these two hard exercises, you will bomb both muscle groups to pieces again. Your muscles will get alternating stimuli from several angles.

The fourth pair of exercises

Biceps curls, overhands 3x12

in supersets with:

Kickbacks 3x12

In the last superset, you should choose the weights so that you can easily do 12 reps. It should not be less: the purpose is to pump your muscles full of blood. Again, simply do series; no need to increase the weight.

When you are finished, take a look in the mirror: you will see that both your arms are pumped like never before. This is not a big deal. Classic exercises combined with the most basic intensity-boosting technique; 12 sets altogether for each muscle, so you can kill your arms in only 30 minutes. With this routine, not even the thought of two bicep workouts per week will cross your mind, you can take it for granted. A kickass pre-workout shake will add even more fun! You’ll see!

%
282 gr. 
 
11%   £ 15.17  
£ 13.57

And don’t forget your shake afterwards! ;)



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