3 Week Arm "Finisher" Series

Summer is almost hear.

I can sense it.

I can smell it.

I can see it.

In the attitudes, in the air temps, in the birds singing away at 5:00 a.m.

With a change from the winter coats and hoodies to the tank tops and swimsuits comes a change in focus of some of our coaching clients.

Now don't take this as a, "you only need to do arms in the summer and nothing else", rant.

Buuuuuttttt, who doesn't like to toss in a bit more for the upper body at this time of year?

Here is an idea that won't hijack your well rounded, full body plan, but will give you that "arm pump" you so badly desire.

You can run this for 3 weeks, at the end of each workout, and it will take (at it's longest) 12 minutes of your workout time.

It will include 4 different exercises, delivered in two super-sets, for time.

Exercises:

Set A

Dumbbell Bicep Curl + TRX Rear Fly

Set B

Dumbbell Lateral Raise + Banded Tricep Pressdown

Set-up:

At then end of your workout, set a timer for the prescribed amount of time for the week.

Do 6 reps of the first exercise in the set A (bicep curl), then 6 reps of the second exercise (TRX rear fly). Repeat, resting as you might need, until the timer goes off.

Rest for 2 minutes.

Do 6 reps of the first exercise in the Set B (lateral raise), then 6 reps of the second exercise (tricep pressdown). Repeat, resting as you might need, until the timer goes off.

Then stand around and check out how good your arms look in the mirror for the next 1-2 minutes :)

Progression:

Each week you will look to add a minute to both set A and B. It will look like this.

Week 1: 3 minutes

Week 2 : 4 minutes

Week 3 : 5 minutes

*don't add a minute every workout, rather every new week

Now go get after, because in 3 weeks I think summer will be full on here!

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