For each exercise, complete 3 sets for 6 to 12 reps at 80% of your 1 Rep Max:

Hammer Curls

Tricep Overhead Press

Barbell Curls

Tricep Kickbacks

Forced Negative Curls

Skull Crushers

Reverse Curls

Abs/Core:

Circuit 3-4 times

Crunches (with weight) 20-30 reps

Side Plank 1-1:30 minutes (1 side)

Crunches (no weight) max reps

Side Plank 1-1:30 minutes (other side)

End Circuit

After Arms workout, choose 1 of the following Arms Finishers Circuits

Finisher #1 – Barbell Circuit – 3 Rounds: (30 second rest between rounds)

1. Bicep 21′s – 1 Round (7 bottom-half curls, 7 top-half curls, 7 full curls)
2. Skull Crushers – 10
3. Reverse Curls – 8

Finisher #2 – Dumbbell Circuit – 3 Rounds (30 second rest between rounds)

1. Bicep Blasters w/ Hammer Curls – 1 Minute (Do as many hammer curls as you can in 1 minute without sacrificing form)
2. Tricep Kickbacks – 20

Finisher #3 – Body Weight Circuit – 3 Rounds (1 minute rest between rounds)

1. Chin Ups – As many as possible
2. Dips – As many as possible

To go along with some of our strength building and muscle mass routines, we are going to introduce some new finishers designed to work specific muscle groups. These are different from our “Metabolism Boosters” in that they are not full body finishers solely designed to kick in a fierce after burn and torch fat. They are more geared toward stimulating every muscle fiber possible in the specific group you are targeting that day…So that being said, today we give you some arm finishers that would go great with something like our Muscle Mass: Arms.

(NOTE: You will be able to locate these under the “Resources” tab here shortly.)

Finisher #1 – Barbell Circuit – 3 Rounds: (30 second rest between rounds)

1. Bicep 21′s – 1 Round (7 bottom-half curls, 7 top-half curls, 7 full curls)
2. Skull Crushers – 10
3. Reverse Curls – 8

Finisher #2 – Dumbbell Circuit – 3 Rounds (30 second rest between rounds)

1. Bicep Blasters w/ Hammer Curls – 1 Minute (Do as many hammer curls as you can in 1 minute without sacrificing form)
2. Tricep Kickbacks – 20

Finisher #3 – Body Weight Circuit – 3 Rounds (1 minute rest between rounds)

1. Chin Ups – As many as possible
2. Dips – As many as possible

Arms:
For an idea on what weight to use, if you are shooting for 8 reps on an exercise, it should be tough to reach that 8th rep, but not impossible.  Use your first set as a benchmark.  If you are able to perform 20 repetitons when you are going for 8, then you need to increase your weight significantly.  If you are able to get 10 reps, then up your weight used slightly, or leave it the same as the 2nd set will be a bit tougher.

First…Let’s do extra cardio:

Bike/Run for 20+ minutes

Perform 4- 8 reps of each set. Perform 3 sets.    

Hammer Curls

Skull Crushers

Barbell Curls

Tricep Overhead Press

Tricep Kickbacks

Twenty Ones (Bicep Curl 7′s)

Reverse Curls

Cardio:

Bike/Run for 20+ minutes

-The MidwestFit Team