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Explosive arm day

Explosive Arm Day – Free Workout

Summer is around the corner so building a nice set of arms is a must. In this workout we’ll be working both biceps, triceps, and a pinch of core work.

Let’s get right into the workout.

Equipment Needed

  1. Dumbbells or anything weighted you can hold with two hands
  2. Water
  3. Preworkout (Before workout)
  4. Protein (After workout)
  5. BCAAs (During or after workout)

Explosive Arm Day

The goal for this workout is to do the entire set without rest, going through each exercise back to back. I’ve incorporated tempo speed in this workout meaning in you’ll either slow down or speed up your reps. Each speed will be coded as followed:

  • Slow – Italic
  • Fast – BOLD

The exercises in this workout:

  1. Diamond push ups – Not your average push up. In order to do these push ups you’ll have both hands together with your index and thumbs touching. Be sure to keep your elbows as close to your rib cage as possible during the entire rep. This allows for full activation of your triceps! Modification – You can do a modified version of this exercise by doing the push up with your knees on the floor.  
  2. Suicide planks – I call these suicide planks because they BURN if done right. To do suicide planks you’ll start in a regular plank on your elbows. You’ll then push yourself up to your hands (you’re now in a push up position). You’re then going to reverse the motion and go back down to a regular plank on your elbows. Repeat this motion for the given amount of time. Modification – Do suicide planks with your knees on the floor. 
  3. Burpee – This is a full body exercise that when done right, will boost your heart rate and burn fat. Starting from a standing position, you’ll drop down into a push up position and then do a push up. After the push up jump up into a squat position and jump as high as possible. You’ll then be back in a standing position. Repeat this process for the given amount of time. Modification – Do the push up with your knees on the floor. 
  4. Bicep curls – A very simple isolation exercise that builds nice biceps when done right. Using either dumbbells or a barbell, keep your elbows as close to your body as possible and bring the weights up and down in a nice controlled motion. If you don’t have any dumbbells, barbells, or anything to use for this exercise you’ll substitute it with 25 burpees with 2 pushups per burpee.
  5. Pulsing bicep curls – Similar to the regular bicep curl but this time you’ll be pulsing the weights at stomach level. Pulsing means bringing the weights up and down 1 to 2 inches. The range of motion is literally cut in half which creates more tension and makes the basic bicep curl ridiculously harder. Again if you don’t have any equipment to do bicep curls you’ll do another 25 burpees with 2 pushups per burpee.

Other than that I trust you’ll do an awesome job in completing this entire workout! Let’s start!

  1. Diamond push ups – 10 reps
  2. Suicide planks – 1 minute
  3. Bicep curls – 10 reps
  4. Pulsing bicep curls – 1 minute
  5. Diamond push ups – 10 reps
  6. Suicide planks – 30 seconds
  7. Bicep curls – 10 reps
  8. Pusling bicep curls – 1 minute
  9. Diamond push ups – 30 seconds
  10. Pulsing bicep curls – 30 seconds
  11. Diamond push ups – 30 seconds
  12. Pusling bicep curls – 30 seconds
  13. Burpees – 25 reps
  14. Bicep curls – 1 minute

Once you’re done with 1 set take a quick 1 minute break and jump into 2 more rounds!

If you finish this workout I congratulate you! Be sure to challenge someone that needs to work on their arms.

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