Arms – Round 1

Buy some powerful deodorant and carpool- because after this session, you won’t be able to lift your arms high enough to shower or drive home. This is a part of my split(ish) routine, for more details-  22″ inches, here we come!

Arm Day

-Warm up
10 push ups, 10 pull ups

1. Triset (4 sets of ALL exercises) – Rep Range – 8, 6, 10, 12

a.Twisting Curls
Palms facing backward,as you curl-twist toward you 
b. Kickbacks (bentover tri-extensions)
c. Lateral Shoulder Fly

2. Triset (4 sets of ALL exercises) – Rep Range – 8, 6, 10, 12

a. Flat-bar Cable Curls
b. Flat-bar Undergrip Tri-Extensions
c. Upright Rows

3. Triset (3 sets of SUPER BURNOUT*) – Rep Range – 8, 6, 10, 12

a. Incline Bench Curls
b. Overhead Tri-Extensions
c. Shoulder Press

*Super burnout is something I created. Grab a bench set on an incline. Get dumbbells with a light enough weight that you could do about 15-20 curls with. Sit down, and do as many curls as you can; after that, without stopping, immediately start overhead extensions until you can’t do anymore; then, without stopping, do the shoulder presses until failure; AND THEN, without stopping, go back to the curls. Cycle through three times, going to failure each time. Best. Pump. Ever.


About Nick

Nick Levato has been involved with the fitness community for over 8 years. Not only is he a Certified Personal Trainer but, has also been trained in martial arts. Nick has overseen the training of many individuals spanning all ages and fitness goals; and experimented most diets; for competitions, cutting, vegetarian, and general diets to coincide with weight training at the time. In addition to training on an individual level, Nick has also taught many group classes. He takes pride in pushing himself to his limits in the gym and in his everyday life.

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