Summer is calling Rebels! Get ready to rock those tank tops because you’ll be turning heads in no time!
So let’s roll up your sleeves, push your limits and get those arms ripped for Summer with this killer arm workout!!
Pro Tip before you get started:
Pair it with The Curse!® Pre Workout and The Curse!© Non-Stim Pumps for those wanting to chase those bigger pumps!
Or, pair it with The Ripper!® and The Jinx! Hydra BCAA+ for the ultimate shred and even better recovery.
And before we get into it...a little bit of housekeeping (disclaimer alert!): the content of this blog post is for informational purposes only and should not substitute advice from your healthcare professional.
Now, let’s gooo!
Priming for the pump:
A proper warm-up increases blood flow, flexibility, and reduces the risk of injury. Begin with five minutes of dynamic stretches for your shoulders, biceps, triceps, and wrists. This will ensure your muscles are adequately primed and ready to take on the pump.
Bicep Blast: Tank top arms
Perform three sets of the following exercises aiming for 10-12 reps per set.
Barbell Curls:
Stand with your feet shoulder-width apart, grasp a barbell with an underhand grip, and curl the weight towards your chest, keeping your elbows stationary. Lower the barbell under control and repeat.
Hammer Curls:
Grab a pair of dumbbells with a neutral grip (palms facing each other) and curl the weights simultaneously, focusing on contracting your biceps at the top of the movement.
Triceps Triumph: Sleeveless Strength
Perform three sets of the following exercises aiming for 10-12 reps per set.
Close-Grip Bench Press:
Lie on a flat bench, with your hands gripping the barbell slightly narrower than shoulder-width apart. Lower the barbell to your chest while keeping your elbows tucked in, and then press it back up explosively.
Tricep Dips:
Position yourself between two parallel bars, gripping them with your hands shoulder-width apart. Lower your body by bending your elbows until your upper arms are parallel to the floor, and then press yourself back up.
Arm Assault Superset:
Perform four sets of the following exercises back-to-back, without resting in between, aiming for 8-10 reps per set.
EZ Bar Skull Crushers:
Lie flat on a bench with an EZ bar extended above your head. Lower the bar towards your forehead by bending your elbows, and then extend your arms back up explosively.
Alternating Dumbbell Curls:
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Alternate curls between each arm, focusing on maintaining strict form and squeezing the biceps at the top of the movement.
So give it a try next time you hit the gym and let us know how sick the pump is!
