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May 03, 2016 2 min read

Tank top and no shirt season is getting closer each day! Summer is less than two months away and there is no better feeling than having jacked arms haha. This intense arm workout will grow your biceps and triceps in no time, but don't forget about your forearms! It's a mix between heavy weight and high-volume exercises with a forearm burnout exercise to cap everything off at the end.

Like most of my other workouts I have shared in previous articles, this routine features super sets. They keep the resting time between sets to a minimum and keep your heart rate elevated. If you want to get that extra sweat in, check out our selection of fat burners here. These aren't essential, but make no mistake they will definitely give you an extra boost during the fat-loss process. I always made sure to have a strong pre-workout that increased my endurance and gave me a great pump from either some sort of Nitric Oxide or Citrulline Malate. The picture below is myself last spring right after an intense arm day.

NutriFit Cleveland - Suns Out Gunz Out - Arm Pump

This routine totals 448 reps not including the forearm burnout at the end. With that exercise you need to go until failure. Follow the routine in order to get the ultimate burn through-out your workout!

Straight Bar Curls - 100 reps (Without setting bar down)

Bench Dips - 100 reps (As many sets as it takes to reach 100 reps)

Super Set:4 Total Sets

Incline Hammer Curls - (20, 15, 10, 5)

Straight Bar Push Downs - (20, 15, 10, 5)

Super Set:3 Total Sets

Skull Crushers - (10, 8, 6)

Preacher Curls - (10, 8, 6)

Super Set:4 Total Sets

Concentration Curls - (20, 15, 10, 5)

Kick Backs - (20, 15, 10, 5)

Burn Out:Go until failure

Wrist Curls - (With straight bar)

As always feel free to reach out with any questions or comments as I am always grateful to help in anyway that I can!

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Thanks for reading.


NutriFit is a locally and privately owned nutritional supplement retail company specializing in high-quality products, competitive pricing, nutritional information and excellent customer service.

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