Ridiculous Arms Workout! #GetAfterIt

Here’s my shoulder, bicep and tripep workout I did this week. Each exercise alone is nothing special, but put them together with the right exercise, circuit and rest time (or lack there of), and you’ve got a ridiculous arm workout!  #GetAfterIt

AM Cardio: 30 Minutes Elliptical on an empty stomach (Eat before lifting weights)


Hammer Strength Shoulder Press: 5 sets of 15
Shrugs: 4 sets of 20
Standing Military Press: 5 sets of 15, 12, 10, 8, 8
Upright Rows: 5 sets of 10
Lateral Raises: 4 sets 15, 12, 10, 10


Super Set (going back and forth with no rest)
Standing Barbell Bicep Curls 15, 12, 10, 8, 8
Tricep Kick Back 15, 12, 10, 10-12, 10-12

Tricep skull crushers 15, 12, 12, 12
Standing Dumbell Curls (Alternating), 15, 12, 10, 8, 8

Super Set Tricep/Biceps with Rope 5 sets of 15 reps 
Bicep Curls 

Let me know if you do it – and like it!

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.


About Steve Pfiester

Certified CrossFit, TRX, Kettlebell Athletics Trainer with a B.S. in Physical Therapy. Owner of Longevity Max Fitness and BCx Boot Camp.

Posted on November 9, 2012, in workout and tagged , , , , , , , , , , , , . Bookmark the permalink. 6 Comments.

  1. Thanks for the post. My arms were shaking on the last superset!

  2. Headed to the gym… Will let you know if my arms still work tonight. Lots of sets… Love it! Reminds me of my good childhood friend Big Nick’s workouts. RIP

  3. Just finished this and I loved it!!! Thank you!

  4. fitnessnsimsthree

    Just finished this workout and I loved it!!

  1. Pingback: Press & Climb Shoulder Workout – #GetAfterIt « pFIT blog

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