Sun’s out guns out!

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Summer is coming. For a lot of you guys that means short sleeves or even vests. So how’s about a little arm workout to get the guns fired up? This workout includes just 3 super sets, allowing you to get out of the gym and into the sun!

For all exercises, focus should be put on the negative movement. The contraction movement should be as explosive as possible (for example, in a curl the lowering of the weight should be done over 3 seconds and the bringing up of the weight over 1 second).

Super Set 1
Exercise 1
Exercise 2
Exercise Name
EZ-Bar Curl
Tricep Pulldown
Reps x Sets
10 x 4
12 x 4
Perform exercise 1 followed directly by exercise 2, rest 90 seconds and repeat for all 4 sets.
Super Set 2
Exercise 1
Exercise 2
Exercise Name
Hammer Curls
Tricep Bench Press
Reps x Sets
8 x 4
10 x 4
Perform exercise 1 followed directly by exercise 2, rest 90 seconds and repeat for all 4 sets.
Super Set 3
Exercise 1
Exercise 2
Exercise Name
Dumbbell Curls
Tricep Pushups
Reps x Sets
10 x 4
AMRAP x 4
Perform exercise 1 followed directly by exercise 2, rest 90 seconds and repeat for all 4 sets. AMRAP = As many reps as possible.

Give this workout a try and as always, let me know how you get on in the comments below!

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About Author

As a physical education graduate and qualified personal trainer, Mathew is very knowledgable when it comes to fitness. Outdoor training is a personal favourite of Mathew’s but he also has a high degree of gym based experience.
Location: Carlisle

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