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Tools for Getting Jacked: My Current Arm Workout

First off, I want you all to know that I DID NOT make this workout up, my training partner was the one who designed it.  I just want to share with you all what I am currently doing for Arm Day…so give it a try, its lower reps that actually give you a PUMP!!!

A1- 60 degree Incline Dumbbell Zottman Curl 3/1/1/1 reps (cluster) 5 sets 120 sec rest 50X0 tempo

A2- Dips 3/1/1/1 reps (cluster) 5 sets 120 sec rest 50X0 tempo

B1- 1 1/4 Seated Dumbbell Supinated Grip Curl 9,8,7,6 reps 4 sets 120 sec rest 40X0 tempo

B2- Flat Barbell Pronated Grip Tricep Extensions with Chains 9,8,7,6 reps 4 sets 120 sec rest 40X0 tempo

Enjoy!

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Posted by Perry Merlotti on October 15, 2012
4 Comments Post a comment
  1. 10/15/2012

    If interested in getting a custom workout designed to fit your specific goals, please contact me by email and I can get you all set up

    Reply
  2. 10/16/2012
    Kevin McNamara

    Hey Perry thx for the post man! Quick question are the seated supinated DB curls performed as a cluster x4 as well?

    Be well man

    Reply
    • 10/16/2012
      Perry Merlotti

      hey kevin,
      no they aren’t performed as a cluster, just 1 and 1/4 reps

      Reply
  3. 10/21/2012
    Kevin McNamara

    Thx for the reply man, didn’t think they were due to the higher reps but wanted to make sure.

    Thanks again appreciate the time

    Reply

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