Last Updated on January 7, 2021
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Bill T. from Brockton, MA, asked us to streamline his arm workout. Here’s how we fixed it.
BILL’S OLD WORKOUT
Barbell Curl: 5/12, 10, 8, 6, 6
Dumbbell Curl: 5/15, 12, 10, 8, 8
Body weight Dip: 5/12, 10, 8, 6, 6
Triceps Press down: 5/15, 12, 10, 8, 8
M&F Rating: B
The pyramid system in your current routine makes for a slow, plodding workout, while supersetting just two arm moves is enough. Set a timer for whatever time you have to train and race the clock, trying to get in as many reps as possible. Your old workout took about 25 minutes. Our edit is five minutes shorter and will leave your guns just as pumped.
THE NEW WORKOUT
BARBELL BICEPS CURL You’ll need: Barbell
BODY WEIGHT DIP You’ll need: Dip Station