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Summer Arms Race

June 14, 2012

Stack

Summertime is all about staying lean, but having super strong arms is advantageous to cross-country cyclists and just about everybody else. Just hanging out on the beach is more fun when you're looking big and cut. Try your hand at this exercise program, giving yourself 30 seconds of rest between sets. Increase your weight 5 lbs each set.

Biceps

Machine Preacher Curls -- 4 Sets of 15, 12, 12 & 12 Reps

Dumbbell Hammer Curls -- 4 Sets of 15, 12, 12 & 12 Reps
SUPERSET
Incline Dumbbell Curls -- 4 Sets of 8, 8, 10 & 10 Reps

EZ Bar Curls -- 3 Sets of 15, 12 & 12 Reps with a drop set on the 3rd set going to failure.

Triceps

Close Grip Bench -- 4 Sets of 15, 12, 12 & 12 Reps

Rope Press Downs -- 4 Sets of 15, 12, 12 & 12 Reps
SUPERSET
Rope Overhead Extensions -- 4 Sets of 15, 12, 10 & 10 Reps

Dips -- 3 Sets to failure using bodyweight

Forearms

Reverse Dumbbell Wrist Curls -- 3 Sets of 12 with drop set to failure on the last set


Workout 2 Super Set Option

Standing Dumbbell Curls -- 4 Sets of 15, 12, 12 & 12 Reps
SUPERSET
V-Bar Pushdowns -- 4 Sets of 8, 8, 10 & 10 Reps

Rope Hammer Curls -- 4 Sets of 15, 12, 12 & 12 Reps
SUPERSET
Rope Overhead Extensions -- 4 Sets of 8, 8, 10 & 10 Reps

One Arm Preacher Curls -- 4 Sets of 15, 12, 12 & 12 Reps
SUPERSET
Weighted Dips -- 4 Sets of 8, 8, 10 & 10 Reps

Forearms

Reverse Dumbbell Wrist Curls -- 3 Sets of 12 Reps
SUPERSET
Reverse EZ Bar Curls -- 4 Sets of 8, 8, 10 & 10 Reps