The One Workout That Will Completely Shred Your Arms

When’s the last time you treated yourself to an epic arms workout? If you can’t remember, do yourself a favour and try this routine today. Why today? Because it’s fun to train arms after a long, stressful day grinding away at the office. Weekends tend to be filled with higher carbs and calories, so this extra energy can be put to use for the building and repair process.

The following routine will blow-up both your upper and lower arms. Much like no leg day is complete without hitting the calves, direct forearm work is a critical component of any well-rounded arms training program. If you’re a beginner or newer to this type of metabolic bodybuilding training, then stick with the lower end of the prescribed rounds for each part of the workout. Finally, you must perform this workout sleeveless. That’s not up for debate.

Phase One: Triceps- Dumbbell Mechanical Drop Set

Pick a weight you can do 8 to 12 reps with on the first move, the weakest link in the movement chain.

Do as many quality reps as you can of each move. Do them in the exact order listed, with little to no rest between moves:

1. Dumbbell overhead triceps extension

2. Dumbbell lying triceps extension

3. Dumbbell seated overhead press

4. Dumbbell chest press

That’s 1 round. Do 2 to 4 rounds, resting 2 minutes between rounds.

Phase Two: Biceps- Six-Grip E-Z Curl Stack

Pick a weight you can do 20 reps with for a normal-grip reverse curl.

Do as many quality reps as you can of each move. Do them in the exact order listed, with little to no rest between moves:

1. Close-grip reverse curl

2. Close-grip biceps curl

3. Normal-grip reverse curl

4. Normal-grip biceps curl

5. Wide-grip reverse curl

6. Wide-grip biceps curl

That’s 1 round. Do 2 to 4 rounds, resting 2 minutes between rounds. (If you don’t have access to an E-Z curl bar, you can modify with a straight bar.)

Phase Three: Forearms Finisher

Grab 3 grippers of 3 different levels of resistance: heavy, medium, and light. (We recommend the new grip system from Harbinger.)

Do as many quality reps on each hands in the following order:

1. Max reps with heavy gripper on each hand

2. Max reps with medium gripper on each hand

3. Max reps with light gripper on each hand

That’s 1 round. Do 2 to 4 rounds, with little to no rest between rounds since you’re alternating hands.

This article was originally published on MensHealth.com