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Arm Workout: Get Some Guns

Posted on June 2, 2014 by Ollie 'Ojay' Matthews There have been 0 comments

Right no doubt you've said it and as the summer sun gets more frequent its all about SUNS OUT, GUNS OUT and his arm workout will make sure that you have some monster guns to flex this summer.

I am using this arm workout off season to bring up the arms with the added help of Bodybuilding Warehouse products.

Starting of the workout about 20 minutes before was a serving of Warrior Rage. Damn, this supplement gets me going ready for the session... even when training arms it gives added focus and pump.

Once the workout has started I’ll have about 25-30g of both Peptopro and Clyclic Dextrin. I Mix these together and sip throughout the workout. Now it is summer, I  put so much water with it, hydration is key right now.


The workout!

Dumbbell Supination curls

4 sets of 10 reps – Performed with 3 seconds on the negative portion of the rep.

Reverse Curls

4 sets of 10 reps along with 6 half reps at the end of each set.arm workout

Occluded barbell curls

4 sets with 30 seconds rest between – 30 reps, 20 reps, 10 reps, 10 reps.

Rope Pushdowns

4 sets of 20 reps, each rep holding a flex for a second or two then rest for 45 seconds and go to failure again, this is one complete set.

Seated Overhead Rope extensions

4 sets – 20reps, 16 reps, 12 reps, 8 reps.

Occluded 1 Arm Pushdown

5 sets of 15 reps each arm with 10 seconds between each.

As you will notice, I have included occlusion work in here. This is something I am seeing some impressive gains on and I will look to get some more information over to you guys in future blog posts.

Click Here to see the arm workout on our Youtube channel.

Happy lifting, I have some vitamin d to catch!

By Ollie Matthews


This post was posted in Athletes and was tagged with arm workout, Training