Ultimate Arm workout

Tired of having skinny arms? Tired of having jelly roll arms? Well I know I was once, and now those days are behind me! Check out my arm workout that will create an after-burn like no other! Not only will it promote fat loss in your arms, but create lean muscle!

The workout consists of the following:

Warm up - With resistance bands, do seven standard curls, seven hammer curls and seven wide outside curls.

Set 1 (Super-set)

Tri-set - With resistance bands and dumbbells do seven standard curls, seven hammer curls and seven wide outside curls. (If this is too difficult, you shouldn't struggle, perform with just weights)
Triceps skull crusher - Perform with barbell or resistance bands. You can do this on stability ball to engage your core, on a regular flat bench or on your floor. 8-12 reps.

Set 2 (Super-set)


21's - Perform with resistance band or barbell for a total of 21 reps.
Triceps kickback 8-12 reps.

Set 3 (Super-set)

Reverse curl with resistance band or barbell. 8-12 reps
Diamond push ups to failure

Complete 5 rounds.
One minute break in between sets, and maximum of 3 minute rest between rounds.