Whether you want bigger arms, or more definition, or you just want to see how much weight you can throw around in general with your own two hands, we have the workout for you.
Given to us by our very own Eric Dunnill, pictured and described in our last post, by reputation alone this workout will definitely be killer.
Without further ado, here is Eric’s 30 Minute Arm Blast!
- Standing Barbell Curl – 5 Sets
- Barbell Lying Skullcrushers – 5 sets (15, 12, 10, 8, 6 Reps)
- EZ Bar Close Grip Cable Curls – 5 Sets
- Straight Bar Pushdowns – 5 Sets (20, 15, 12, 10, 8 Reps)
- Rope Hammer Curls – 4 Sets (20 Reps)
- Rope Pushdowns – 5 Sets
And there you have it! An arm workout that will be sure to leave you unable to lift your arms or otherwise function like a normal human being for a solid amount of time!
Make sure to warm-up, cool-down and stretch properly, and if you have any questions, just ask, either here or any one of our trainers.
For those of you who are unsure about what these exercises are, this next section is for you. We just included a basic definition. Please comment below or ask us via email, (info@sandcastlefitness.ca,) or in the gym if if you have any further questions.
- Standing Barbell Curl – Stand straight up, with your feet about shoulder width apart. Curl the barbell with your palms up, towards your chest. Don’t use a swinging motion or momentum to get it up, and control the ascent and descent. Don’t forget to breathe.
- Barbell Lying Skullcrushers – Lie on a flat bench, with your head close to the edge, and your palms holding the barbell facing forward. The bar should begin behind your head, your arms bent and your elbows above your head. Then, extend your arms at the elbows, bringing the bar up and over your head.
- EZ Bar Close Grip Cable Curls – Attach the EZ bar to the bottom cable loop. (It is the one that has two v-shaped peaks on it.) Grip the bar closer than the Standing Barbell Curl, and otherwise the motion is very similar. Control the bar both up and down.
- Straight Bar Pushdowns – Attach a straight bar to the upper cable loop. With your palms down, grip the bar with your elbows down, and then push down to extend your arms. Keep your torso straight, and shoulders back.
- Rope Hammer Curls – Attach a rope to the lower cable loop. Grab each end of the rope with your palms facing inward, and curl your fists up towards your chest. Keep your torso straight, and control both the ascent and descent of the rope. Don’t forget to breathe.
- Rope Pushdowns – Attach the rope to the upper cable loop now, and grab it with palms facing inward, your forearms should be perpendicular to the floor. Extend your arms, bringing your fists down and out by your hips, using your triceps. Keep your torso straight, and your upper arms still.
Enjoy!
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