JW FIT Arm Blast!
Want a T-shirt splitting arm pump? Try this fun workout, it won’t let you down.
All exercises are to be done with a 1-2 second pause at the peak of the contraction, this really helps with the ‘mind to muscle’ connection, allowing for better muscle contractions, leading to a better pump.
1st Exercise, 5 sets of 10 reps, (superset)-
- Overhead Tricep Extensions, Cable Preacher Curl
2nd Exercise, 4 sets of 10 reps-
- One Arm Cable Pushdown
With these being one arm at a time, it gives you chance to really zone in and establish that ‘mind to muscle connection with the muscle during the movement. This is also great if you have imbalances, and you can do a few more reps each time with your desired side, to try and even out the difference.
3rd Exercise, 4 Sets of 10 reps-
- Seated Incline DB Curls
Emphasise on trying to get your little finger as close as you can to your deltoid.
4th Exercise, 3 Sets of 12 reps-
- Cable Skull crushers
The reason I chose the cable variation is because personally, I feel a better contraction in the muscles using the cable as there is constant tension.
5th Exercise, 3 Sets of 12 reps-
- Hammer Curls
I find with this exercise you can really squeeze hard at the peak of contraction, and really feel the muscle work.
6th Exercise, 1 Sets, to failure (superset)
- bodyweight press up (tricep variation)
- resistance band bicep curls
Last set, best set, in this last set embrace the burn! I can promise you the pump after will be worth the pain!
Hope you all enjoy this fun workout! Go get a killer pump then remember to take a pic and post it on Instagram.
Any questions feel free to contact me.