Advanced Arm Workout (Video)

Already done the basics? Mastered all the arm muscle group work outs? Then you have got to be on the advanced arm workout level now. Watch and see the complete sets on exercising and honing the arm muscles in advanced mode.

Checkout this great advanced arm routine from Vince DelMonte.

We’re back in Vegas baby with part two of our Muscle Camp “Buns ‘N Guns” series!

Today we have an old school arm workout for you to try that we’ve combined with some new school science.

In this arm workout we’re going to be using a method known as “Post Exhaustion”.

Many of you I’m sure have heard of “pre exhaustion”, where you do an isolation movement followed by a compound movement.

Science has shown that the problem you have by doing it in this fashion is that your muscles aren’t able to contract nearly as well by the time you get to your big compound movement.

So today we’ve switched it up and we’re going to be doing our isolation movement AFTER our compound movement.

Here are the 6 arm exercises we’ll be using:

A1. Narrow Supinated Sternum Chin-up

3 sets of Max Reps
4010 Tempo
10 sec rest

A2. Alternating Incline Dumbbell Curls w/ Iso-Holds

3 sets of 10-12 reps
3011 Tempo
2-3 min rest

B1. Close Grip Bench Press

3 sets of 8-10 reps
40X0 Tempo
10 sec rest

B2. Dumbbell Parillo Press

3 sets of 10-12 reps
5010 Tempo
2-3 min rest

C. Partner Barbell Curls

100 total – You Go I Go

D. Fingers Interlocked/Feet Elevated Push-Ups

100 total – You Go I Go

via Vince DelMonte