A trainer shows the arm routine that reshaped his physique in a year: tricep pushdowns and cable curls in supersets, a hybrid shoulder press paired with dumbbell curls, and incline skull crushers with lateral raises. Light weight, maximum contraction, and training to failure throughout.
This workout took my arms from this to this in just about a year, and you can genuinely just copy it. After I warm up, I go straight into a tricep pushdown. It's not too heavy though. I want to control the weight and really focus on that mind-muscle connection. And every set is pushing to failure like this. After about a 15-second breather, straight into a cable curl. It's almost like a preacher curl though, because I'm digging my elbows into my sides so I can get a complete stretch on the bicep and really focus on that contraction. Next superset starts with the seated shoulder press. It's a mix of an Arnold press and a neutral grip. Lightweight, because again, we're really trying to focus on that contraction. And then straight into a dumbbell curl with that same weight. You want to focus on rotating your pinky up as much as you can and squeezing your bicep. Last superset here, dumbbell incline skull crusher, of course to failure. And then we're supersetting that with lateral raises. If you want to make a crazy transformation though, just comment the word holistic and I'll send you my guides on training, nutrition, and fat loss.
