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.

reverse arm tricep
Single arm cable pushdown



        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.

Seated incline DB curl


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.

Cable skull crusher


         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.

Hammer curls



  • 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.


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