August 10, 2017

The workout below should take 45 minutes to an hour to complete (depending on pace). All exercises are completed in a giant set of 4 times with 10-12 reps for reach exercise. 

1  . Hammer Curls | 10 - 12 reps

superset with

2.   Alternating Dumbbell Curls | 10 - 12 reps

superset with

3.    Reverse Barbell Curls | 10-12 reps

superset with

4.   Seated Close-Grip Concentration Curls | 10 - 12 reps

repeat all exercises for a total of 4 rounds



  • To make it even harder, you can incorporate drop sets. This will increase the volume of the exercise. A drop set can be done will all of the exercises or just a few of your choosing.

Drop sets are a technique when you perform an exercise and then  drop or reduce the weight and continue lifting for more reps until you reach failure

  • Try not to stop for too long in between sets, but if you need to by all means catch your breath and go back at it. Otherwise, try to keep moving. 
  • Take STW for an added pump to this arm workout and to really get your blood flowing!
  • It may not seem like a lot of exercises but I promise you, it will f*ckin kick your ass...#lessismore


Alicia Rancier is a NPC Figure Competitor, ANBF Pro Figure/Women's Physique Competitor, and a Online ASFA Personal Trainer. To learn more about Alicia click here.

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