Uploaded December 2022 | Updated September 2026, 2 days ago
2022 ain't over yet. Plenty of arm workouts to knock out in the meantime.
One of those such arm workouts is called the 100-Rep Holiday Arm Blast. What is the 100-Rep Holiday Arm Blast you ask?
It's a no-rest superset that will supply your biceps & triceps with exactly what they need.... a juicy burner of a pump.
Pro-tip: order you a Golden Era poster (Arnold is Numero Uno obviously) to keep a watchful eye over all pumpz in progress
5 SET SUPERSET -- NO REST
Seated Dumbbell Regular Bicep Curls: 10 reps
Dumbbell Bicep Curl 90-Degree Hold: 20 seconds
Seated Dumbbell Hammer Bicep Curls: 10 reps
Dumbbell Bicep Curl 90-Degree Hold: 20 seconds
STRAIGHT INTO:
Dumbbell Rollbacks: 10 reps
Dumbbell Rollback Hold: 30 seconds
Dumbbell Elbows-out Press: 10 reps
Dumbbell Rollback Hold: 30 seconds
TIPS 4 SWOLENESS
DB Regular/Hammer Curls
- Go all the way down, and all the way up
- Squeeze the sh*t out of your bicep at the top on each rep
- Control the descent (the lowering)
DB Rollbacks/Elbows-out Press
- Keep the elbows in the same spot the whole time (think skullcrusher)
- Stay in control, slow down the movement
#maxeffortmusclesupersets
For more of the industry's best tasting supplements, home workouts, training articles, and healthy recipes check out maxeffortmuscle.com
MaxEffortMuscle Supplements - maxeffortmuscle.com/shop
Instagram: https://www.instagram.com/maxeffortmu...
Twitter: twitter.com/maxeffortmuscle
Facebook: https://www.facebook.com/Max-Effort-M...
2022 ain't over yet. Plenty of arm workouts to knock out in the meantime.
One of those such arm workouts is called the 100-Rep Holiday Arm Blast. What is the 100-Rep Holiday Arm Blast you ask?
It's a no-rest superset that will supply your biceps & triceps with exactly what they need.... a juicy burner of a pump.
Pro-tip: order you a Golden Era poster (Arnold is Numero Uno obviously) to keep a watchful eye over all pumpz in progress
5 SET SUPERSET -- NO REST
Seated Dumbbell Regular Bicep Curls: 10 reps
Dumbbell Bicep Curl 90-Degree Hold: 20 seconds
Seated Dumbbell Hammer Bicep Curls: 10 reps
Dumbbell Bicep Curl 90-Degree Hold: 20 seconds
STRAIGHT INTO:
Dumbbell Rollbacks: 10 reps
Dumbbell Rollback Hold: 30 seconds
Dumbbell Elbows-out Press: 10 reps
Dumbbell Rollback Hold: 30 seconds
TIPS 4 SWOLENESS
DB Regular/Hammer Curls
- Go all the way down, and all the way up
- Squeeze the sh*t out of your bicep at the top on each rep
- Control the descent (the lowering)
DB Rollbacks/Elbows-out Press
- Keep the elbows in the same spot the whole time (think skullcrusher)
- Stay in control, slow down the movement
#maxeffortmusclesupersets
For more of the industry's best tasting supplements, home workouts, training articles, and healthy recipes check out maxeffortmuscle.com
MaxEffortMuscle Supplements - maxeffortmuscle.com/shop
Instagram: https://www.instagram.com/maxeffortmu...
Twitter: twitter.com/maxeffortmuscle
Facebook: https://www.facebook.com/Max-Effort-M...
