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