Arm Blaster Session

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RATING: 50 (FROM 2 JEFIT MEMBERS)

2 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 2-day arm blaster program for an intermediate-level gym-goer. Both sessions starts with a series if warm-up movements. Following this, you get to work on blasting those arms of yours. Here's how:

When it comes to the biceps, you will perform 21's followed by 3 sets of weighted dips. Then, since you loved it so much, you'll repeat the sequence one more time.

**How to Perform Bicep Curl 21's**

Begin with your arms extended, holding a barbell, curl bar or a pair of dumbbells. Next, flex your arms, curling the weight upward until your forearms are parallel to the floor. Perform 7 "partial" repetitions.

Next, curl the weight from the end of that parallel position, up to the end of the bicep curl position before lowering the weight back down until the arms are parallel to floor. Repeat for 7 more "partial" repetitions.

Finally, complete 7 full range of motion bicep curls. This is a total of 21 repetitions when you're done...and hence the name.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Day 1
Day 2

Workout Day #1 13 exercises, 36 mins

Kneeling Forearm Stretch	1x8 reps • 35s	rest: 15s
Tricep Stretch	1x8 reps	rest: 15s
Bicep Stretch	1x8 reps	rest: 15s
Dynamic Chest Stretch	1x8 reps	rest: 20s
Barbell Curl	1x7 reps	rest: 5s
Barbell Curl	1x7 reps	rest: 5s
Barbell Curl	1x7 reps	rest: 5s
Weighted Tricep Dip	3x7 reps	rest: 60s
Barbell Curl	1x7 reps	rest: 5s
Barbell Curl	1x7 reps	rest: 5s
Barbell Curl	1x7 reps	rest: 5s
Weighted Tricep Dip	3x7 reps	rest: 60s
Extended Arm Child Pose	1x0 reps • 75s	rest: 10s

Workout Day #2 13 exercises, 36 mins

Kneeling Forearm Stretch	1x8 reps • 35s	rest: 15s
Tricep Stretch	1x8 reps	rest: 15s
Bicep Stretch	1x8 reps	rest: 15s
Dynamic Chest Stretch	1x8 reps	rest: 20s
Dumbbell Bicep Curl	1x7 reps	rest: 5s
Dumbbell Bicep Curl	1x7 reps	rest: 5s
Dumbbell Bicep Curl	1x7 reps	rest: 5s
Weighted Tricep Dip	3x7 reps	rest: 60s
Dumbbell Bicep Curl	1x7 reps	rest: 5s
Dumbbell Bicep Curl	1x7 reps	rest: 5s
Dumbbell Bicep Curl	1x7 reps	rest: 5s
Weighted Tricep Dip	3x7 reps	rest: 60s
Extended Arm Child Pose	1x0 reps • 75s	rest: 10s