Super Pump Arm Workout

It’s a brand new week. That means it’s time for an arm workout that will not only give you a super pump, but also help build lean muscle.

We are going to do this arm workout in an interval style. Do the exercises in succession, with 15 seconds of rest between sets.

You will need a set of heavy dumbbells and a chair or plyo box. A kettlebell is optional, but encouraged for the overhead extensions.

Super Pump Arm Workout

Complete 5 rounds

  • Overhead tricep extension – 30 seconds
  • Rest 15 seconds
  • Alternating bicep curl – 30 seconds
  • Rest 15 seconds
  • Close pushup – 30 seconds
  • Rest 15 seconds
  • Dumbbell bicep curl – 30 seconds
  • Rest 15 seconds
  • Dip – 30 seconds
  • Rest 15 seconds

This is a great workout to do after your big lifts (bench press, overhead press, squat) for maximum benefit. Try this in place of your WOD’s also for a great targeted arm workout after your other lifting.

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