Joe, can you give me a good arm routine? The other day my girlfriend actually commented on how skinny my arms are. She was only joking but it really bothered me.
I feel your pain. No man wants to hear how underdeveloped his arms are. Least of all from his girlfriend! Sounds like you need a surefire arm routine to help pack some size on, fast. I’ve got just the workout for you.
This workout is intense, so please take caution. It incorporates supersets, which are consecutive sets of different exercises, meant to maximize blood flow into an area. Make sure never to exceed your limits by warming up with a light set of curls (20 reps) and 20 pushups before launching into it.
This is a four week program. The first week you’ll perform the routine four days – Monday, Tuesday, Thursday and Friday. The second week you’ll do it on Monday, Wednesday and Friday. Week 3 you’re down to two days – Monday and Friday. For Week 4 you’ll do it just once, but increase the reps to 20 for all sets. After the four weeks you can do the routine once to twice per week, depending on your schedule.
By the end of the four-week cycle you should see a noticeable difference in your arms, and so should your girlfriend.
| Joe’s Arm Blaster Routine | ||
| Exercise | Sets | Reps |
| Cambered barbell curl supersetted w/ Seated cambered bar overhead extension | 3 | 15 |
| Seated alternating dumbbell curl supersetted w/ Triceps pushdown | 3 | 12 |
| Machine preacher curl supersetted w/ Machine dips | 2 | 10 |