‘Weekend Special’ 8 Minute Arm Blaster

Functional training is great.  And in this context, ‘functional’ meaning training to improve endurance, strengthen your core, enhance general health and quality of life.  Most folks should be training this way almost all of the time.

But there’s also something to be said for training those ‘mirror muscles’ every once in a while … looking good, feeling good is important to keep motivated … and I know for me, getting the guns pumped fires me up.  In all honesty, it’s one of my favorite things to do.

Here’s a killer arm workout to try at the end of your next training session as a ‘finisher’, or when you’re getting ready for a big night on the town in your tight sleeve T …

The ‘Weekend Special’ 8 Minute Arm Blaster Workout

Each exercise pair is done ‘Tabata-style’: Perform the first exercise for a continuous 20 seconds, rest for 10, perform the second exercise for 20 seconds, rest for 10, and repeat the sequence three more times for a total of four sets of each exercise.

Rest for a minute or two after the first exercise pair, then move on to the next one.  Total ‘work time’ for the session is eight minutes.

Pair one

Alternating Dumbbell Hammer Curl
Barbell Curl

Pair two

Standing Rope Tricep Pushdown
Lying Barbell Tricep Extension

Give this workout a go next time you want a quick arm pump; keep training hard and talk soon!


P.S. If you liked this workout, these additonal resources might be helpful to you:

Beyond Bodybuilding – How to get big and strong, the Pavel way.  So much info in this book it’s like drinking from a fire hose!

TT For Meatheads Muscle Building System – An awesome workout series from Craig Ballentyne, creator of Turbulence Training, you can use to put on some serious muscle.

GymBoss Interval Timer - Awesome interval timer that makes workouts like the one in this article a piece of cake.

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