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Arm Workout: Skin splitting pump
ARMS – MASSIVE PUMP
Heres a sample arm session that I have been doing for years. When people hear me say “years” they somewhat cringe lol but “if it ain’t broke, DON’T FIX IT!” This is a 100% MountainDog inspired workout. Feel free to hit the DOWNLOAD MEDIA button to save this workout right to your phone , computer, tablet or whatever else you kids use these days lmao. Tag me on social media @teddygrams84 and lets see that massive arm pump!
1A/ – Rope pushdowns
Do as many warm ups as you need. Don’t worry about flexing in the contracted position. Pump these out like a piston. Do sets of 15, and then on the last set do a massive drop set. You should get about 8-10 reps a drop, and do 4 drops.
Supersetted with
1B/ – Cable curls
Do 8 full range of motion reps with a nice hard 2 second flex at the top of every rep. Also do a massive drop set on these too for your 4th set. Again, 8 to 10 reps a drop, and do 4 drops on the last set.
8 total work sets via 4 supersets
2A/ – Hammer curls
Straight arm hammers (not cross body.) Do sets of 10 reps squeezing the fuck out of the dumbbells! On the last set, we do another drop set. Do 2 drops. So for example, do 30’s for 10, 20’s for 10, and 10’s for 10, something like that.
Supersetted with
2B/ – Reverse grip pushdowns
Grab an ez-bar attachment and hip hinge your body a bit, grab the bar with a reverse grip (supinated.) Do sets of 12 here. Finish with a drop set that has 3 drops in it. Shoot for about 10 reps before doing each drop.
8 total work sets via 4 supersets
3A/ – Incline bench skullcrushers
Do sets of 8 with super strict form, and then on the last set… drop set lol. Do 2 drops. 8, drop and do 8, drop and do 8 again.
Supersetted with
3B/ – Machine curl
I prefer a plate loaded preacher machine here (but improvise if you have to.) CONTROL the weight down and work the stretch. Do sets of 8 and then finish with another triple drop set. Do 8, then 8, then 8 again.
8 total work sets via 4 supersets
Disclaimer: In no circumstances that Teddy Pantelis Nutrition (TPN) is liable to you or
other third parties for any loss or damages arising directly or indirectly from your use of
or inability to use the program and or any information.