The 100-Rep Holiday Arm Blast ft. Small Armz Danny | MAX EFFORT MUSCLE SUPERSETS
2022 ain't over yet. Plenty of arm workouts to knock out in the meantime 🚀 🚀
One of those such arm workouts is called the 100-Rep Holiday Arm Blast. What is the 100-Rep Holiday Arm Blast you ask?
It's a no-rest superset that will supply 200 total reps to your biceps & triceps.... talk about juicy. Throw in as a finisher, if you're about that arm life, or if you don't want small armz anymore.
Pro-tip: order you a Golden Era poster (Arnold is Numero Uno obviously) to keep a watchful eye over all pumpz in progress 💪
5 SET SUPERSET -- NO REST
Seated Dumbbell Regular Bicep Curls: 10 reps
Dumbbell Bicep Curl 90-Degree Hold: 20 seconds
Seated Dumbbell Hammer Bicep Curls: 10 reps
Dumbbell Bicep Curl 90-Degree Hold: 20 seconds
STRAIGHT INTO:
Dumbbell Rollbacks: 10 reps
Dumbbell Rollback Hold: 30 seconds
Dumbbell Elbows-out Press: 10 reps
Dumbbell Rollback Hold: 30 seconds
TIPS 4 SWOLENESS
DB Regular/Hammer Curls
- Go all the way down, and all the way up
- Squeeze the sh*t out of your bicep at the top on each rep
- Control the descent (the lowering)
DB Rollbacks/Elbows-out Press
- Keep the elbows in the same spot the whole time (think skullcrusher)
- Stay in control, slow down the movement
BROUGHT TO YOU BY...
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