The Guns-Building Workout for Guys AND Gals

By October 24, 2016Move, Workouts

Who says guys and gals can’t train their arms the same? #EQUALITY

Ladies, skip the super high rep “toning”, and fellas lay off the 1RM barbell curls. Going to one extreme or the other won’t give you killer bicep peaks or carved out triceps, but this superset-filled partner arm workout will! So grab a guy, grab a gal and get to it. 

Time: 45 – 60 minutes 

Type of workout: Weightlifting

Sh*t you need: Dumbbells, cable, EZ-bar, weight plates

Intensity: Medium-high

Body Target: Biceps & triceps 

The Workout

Complete the following exercises with zero rest between each exercises in the same superset and take 60 seconds rest in between each superset or regular set. 

Superset: Plate curl and plate overhead tricep extension. Use a weight plate and complete 3 sets of 10 - 12 reps. 

Superset: Skull crusher and EZ-bar curl. Complete 3 sets of 8 - 10 reps.

Unilateral dumbbell preacher curl. Complete 3 sets each arm of 10 - 12 reps

Superset: Cable barbell curl with cable tricep push-down. Use the straight bar attachment and complete 3 sets of 8 - 10 reps.

Unilateral tricep pushdown. Use the handle attachment and complete 3 sets each arm of 10 - 12 reps.

This workout was created by Serena Baldwin (Florida State University). Check out her Instagram for more. 

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Author Serena Baldwin

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