Arm crossfit workout

Arm crossfit workout DEFAULT

7 CrossFit Arm Workouts to Forge Strength, Size and Muscle (Scaled and Beginner Options Included)

These CrossFit arm workouts will strengthen and improve your upper body. Each workout is designed to test your arm strength, identify your weaknesses and help overcome them, pushing yourself above and beyond your limits.

Stronger arms will have a significant impact on your gymnastic and weightlifting skills, as well as help with improving pull ups and dumbbell work. Each workout comes with tips to help you scale.

You will also find specific isolation arm exercises that will also be useful to add into your training. Try adding these workouts into your next training session.

1. Arm Workouts – Bad Karma

For Time

  • 50-40-30-20-10 reps of Barbell Curls (45/35 lb)
  • 10-20-30-40-50 reps of Kettlebell Swings (1.5/1 pood)

Alternate movements. Start with 50 reps of Barbell Curls, then move to the 10 Kettlebell Swings, then 40 Barbell Curls and 20 Kettlebell Swings, and so on.

Drop the weight of the curls and Kettlebell swings if you need to in order to complete the WOD.

2. Hero WOD DT

5 Rounds For Time

  • 12 Deadlifts (155/105 lb)
  • 9 Hang Power Cleans (155/105 lb)
  • 6 Push Jerks (155/105 lb)

Complete 5 rounds of the work in the order written.

Score is the time it takes you to complete 5 rounds.

Good Times for “DT”
– Beginner: 15-19 minutes
– Intermediate: 10-14 minutes
– Advanced: 6-9 minutes
– Elite: <5 minutes

Movement Standards

Hang Power Clean: This variation of The Clean starts with the barbell in the “hang” position (anywhere above the knee). The landing position is a quarter or a half squat rather than a full-depth, below-parallel squat (like in a Squat Clean). Like any version of The Clean, you must reach full hip/knee extension at the top before you lower the bar back down to the starting position—which in this case is the “hang” position.

Push Jerk: In this variation of The Jerk, you’ll receive the bar in a partial squat. Like any version of The Jerk, you must reach full hip/knee extension at the top before you lower the bar back down to the starting position—which in this case is the “front rack” position.

Sara Sigmundsdottir’s Favourite Moment of Her CrossFit CareerSource: Courtesy of CrossFit Inc.

Scaling Options

The volume in this workout isn’t supremely high (there are only 135 total repetitions) so the place to scale “DT” is (1) the load, and/or (2) the movement(s). Keep the same number of rounds and reps, but lessen the load of the barbell or lower the skill level of the movement(s) so you can perform these movements with virtuosity.

Beginner A
12 Deadlifts (75/55 lb)
9 Hang Power Cleans (75/55 lb)
6 Push Jerks (75/55 lb)

Beginner B
12 Deadlifts (45/35 lb)
Muscle Cleans (45/35 lb)
Strict Shoulder Presses (45/35 lb)

3. Arm Workouts – The Seven (Adapted)

7 Rounds For Time:

  • 7 Handstand Push-Ups
  • 7 Thrusters (135/95 lb)
  • 7 Knees-to-Elbows
  • 7 Deadlifts (245/165 lb)
  • 7 Bicep Curls
  • 7 Kettlebell Swings (2/1.5 pood)
  • 7 Chin-Ups

Complete 7 rounds of the movements in the order written. Each round is made up of 49 repetitions: 7 Handstand Push-Ups, 7 Thrusters, 7 Knees-to-Elbows, 7 Deadlifts, 7 Bicep Curls, 7 Kettlebell Swings, and 7 Chin-Ups.

Score is the time it takes to complete all 7 rounds.

Good Times for “The Seven” (estimated)
– Beginner: 40-49 minutes
– Intermediate: 33-39 minutes
– Advanced: 25-32 minutes
– Elite: <24 minutes

Arm Workouts – Scaling Options 

This workout is meant to be relatively long—30+ minutes for most athletes. The load should feel moderate—not maximal. Scale the volume, the load, and/or the skill level so you can complete this workout in under an hour.

The rest in this WOD is during the transitions—when you move, for instance, from the thrusters to the knees-to-elbows. If you have to break up the sets of 7 reps into smaller bits, then either the load is too heavy and/or the skill level is too high.

Arm Workouts – Intermediate

5 Rounds 
7 Push-Ups
7 Thrusters (95/65lb)
7 Knees-to-Elbows
7 Deadlifts (155/105 lb)
7 Bicep Curls
7 Kettlebell Swings (53/35lb)
7 Chin-Ups

Arm Workouts – Beginner 

5 Rounds 
Box/Bench Push-Ups
7 Thrusters (45/35lb) 
Hanging Knee Raises
7 Deadlifts (95/65lb) 
7 Bicep Curls
7 Kettlebell Swings (35/26lb) 
Ring Rows

4. Devil Of Ramadi V2 Partner WOD

4 Rounds (with a Partner) for Time

  • 8 Man Makers (2×50/35 lb) / Plank Hold
  • 20 Deadlifts (275/205 lb) / Wall Sit
  • 24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

Cash out:

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time.

Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no minimum work requirement (eg: meters or calories) on the final row, but the rowing parter must be rowing in order for any of the other partner’s Double-Unders to count.

One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

5. Arm Workouts – JT

21-15-9 Reps For Time

  • Handstand Push-Ups
  • Ring Dips
  • Push-Ups


Your scaling should be aimed to preserve the geometry of the pushes while being able to handle the volume of reps at a fair pace. This is an excellent opportunity to practice experiencing muscle fatigue in gymnastic movements. The key: don’t go to failure, break early and often from the beginning.

12-9-6-3 reps of:
Handstand Push-Ups
Ring Dips

Beginner (A)
15-12-9 reps of:
Box Handstand Push-Ups
Banded Ring Dips
Rack Push-Ups

Beginner (B)
21-15-9 reps of:
Banded Pike Push-Ups
Banded Ring Dips
Ring Push-Ups

6. Chuck

10 Rounds for Time

  • Push-Ups (3-6-9-12-15-18-21-24-27-30 reps)
  • Pull-Ups (1-2-3-4-5-6-7-8-9-10 reps)
  • Dips (2-4-6-8-10-12-14-16-18-20 reps)
  • Chin-Ups (10-9-8-7-6-5-4-3-2-1 reps)
  • Pistols (5-5-5-5-5-5-5-5-5-5 reps)

In the first round complete 3 push-ups, 1 pull-up, 2 dips, 10 chin-ups and 5 pistols.

In the next round complete 6, 2, 7, 10 and 5 of each movement, and so on for 10 rounds.

The difference between a pull-up and a chin-up is the hand position on the pull-up bar (hands should face inward for pull-ups, outward for chin-ups).

Source: CrossFit Inc


Perform the chin ups and pull ups with bands.

  • Swap pistols for air squats.

7. Arm Workouts – Legless

For Time

  • 27 Thrusters (95/65 lb)
  • 4 Legless Rope Climbs (15 ft)
  • 21 Thrusters (95/65 lb)
  • 3 Legless Rope Climbs (15 ft)
  • 15 Thrusters (95/65 lb)
  • 2 Legless Rope Climbs (15 ft)
  • 9 Thrusters (95/65 lb)
  • 1 Legless Rope Climb (15 ft)

The above arm workouts all target the arms within a wider functional context, as part of other movements. If you want to specifically improve arm strength through singular exercises, add the following into your training.

Isolation Exercises to Improve Size And Strength

These exercises will help you to grow stronger and more muscular arms. This will help with the workouts above as well.

If you haven’t been training biceps directly, then no direct biceps work is needed to keep your gains, so long as you’re doing plenty of pulling work. But if you’re used to training biceps directly, 4-6 direct sets per week are recommended to keep the size on.

Most intermediate-advanced lifters need at least 8 sets of direct biceps work per week to make gains. However, you might be able to gain bicep size on even lower set numbers if your program has lots of pulling work for the back.

Most people respond best to between 14 and 20 weekly sets on average.

While the biceps are involved in shoulder flexion (and can thus get pretty sore from chest flys, for example), and can be taxed significantly through close grip pulling during back training, their direct work is based on a large variety of curls of different kinds.

As a rough rule, arms are split in 2/3 triceps and 1/3 biceps. Both need to be trained to achieve balanced and strong arms that are effective for performance. Check these 7 exercises out:

Arm Workouts – Overhead Cable Curl

Two arm overhead cable curls are an excellent isolation exercise for adding definition to your biceps. Cables have the advantage of providing constant tension during the movement and they provide resistance to help build strength in the upper arms. This exercise targets the biceps brachii (2 heads of the biceps), brachialis (middle of the arm in between the biceps and triceps) and the brachioradialis muscles (forearms).

This is a great exercise to get a full stretch in the biceps on the “negative” which is the eccentric portion of the movement when the muscle elongates or lengthens.

  • Fix up one cable station on either side of your shoulders, at a height slightly higher than your shoulders. Attach a stirrup type handle to each pulley.
  • Select a weight that is comfortable to you, and make sure you attach the same weight on both sides of the machine.
  • With your feet at a distance of shoulder’s width apart, stand between the two machines.
  • Stretch your arms to their respective sides and gab the handles with an underhand grip of your hands.
  • Keep your arms and shoulders in a straight line.
  • Curl your arms towards your shoulders by flexing your biceps. Exhale as you do so.
  • Curl until your forearms touch your biceps. Hold there for a count of one.

Incline Bicep Curl

Concentration curls prevent you from cheating and force you to perform each rep with perfect form. Although that maximizes the focus on the biceps — especially the long head — it can limit the amount of weight you can curl. So leave concentration curls for later in the workout — after you’ve gone hard and heavy with barbell and other dumbbell curls.

  • Take a lighter weight as you would use for standing curls.
  • Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
  • This will be your starting position.
  • While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out.
  • Only the forearms should move.
  • Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
  • Hold the contracted position for a second.

Concentration Curl

  • Hinge forward and position your elbow near the base of your knee.
  • Place your free hand on the other knee to stabilize yourself.
  • Using a supinated (palms facing up) grip, take a deep breath and curl the dumbbell towards your shoulder.
  • Once the bicep is fully shortened, slowly lower the weight back to the starting position.

Arm Workouts – Close Grip Barbell Bench Press

close grip barbell bench pressSource: Weight Training
  • Bring the barbell to your lower-pec/upper-ab region while keeping your elbows in tight to the torso.
  • Hit the close-grip bench press early in your triceps routine when your muscles are freshest.
  • Doing so will allow your triceps to endure as much stress as possible, safely.
  • If you don’t have a spotter, try this in a Smith machine or power rack.


  • Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor.
  • Don’t hold your hands too close, this will only affect your wrists.
  • If your spread thumbs touch it will be your starting position. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex.
  • Pause once the bar is directly above the forehead.
  • Lift the bar back to the starting position by extending the elbow.

Bar Dip

  • Grab the bars and jump up.
  • Balance yourself with locked elbows.
    Lower your body by bending your arms.
  • Lean your torso slightly forward.
  • Go down until your shoulders are below your elbows at the bottom.
  • Lift your body back up to the starting position by straightening your arms.
  • Balance yourself with your shoulders over your hands. Lock your elbows.

Arm Workout – Kick Back

  • Start with your palms facing your torso.
  • Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. 
  • Your upper arms should be close to your torso and parallel to the floor.
  • Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm.
  • This is your starting position.
  • Now, while keeping your upper arms stationary use your triceps to lift the weights until the arm is fully extended.
  • Focus on moving the forearm and let the elbow tight to your Body.

Read More: Build Huge Triceps with These Vital Dumbbell Exercises



Whilst not all of us are chasing aesthetics, or just looking good in the mirror. We can all agree that finishing with an arm pump can improve performance in your workouts. Arm workouts are like pizza… Even a bad arm workout is still pretty amazing! When I first started CrossFit, training arms was something you just didn’t do. That was for the meatheads, the guys who like to lift their shirts up in the mirror and take selfies.

I didn’t see a need to isolate these areas, because I was doing big compound movements like squats, bench, deadlifts and pull ups and at the end of a big pull up workout my arms were dead.

So why should you consider isolating your arms after your workout? Apart from growing a decent set of arms, there are performance benefits to working them. Strengthening the tendons around the elbow can be huge for bench press and overhead pressing movements. Chances are if you are stuck in a plateau then hitting these movements could help you move forward. Another benefit is the endurance you can build with some monster sets, and coping with the lactic acid build up. The endurance alone could help you decrease your times in some of your favourite benchmarks like Helen, Fran or Diane.

So if you feel like you could do with some extra credit work after your Pressing workout, try one of these 5 Arm Finishers


Finishing with hammer curls is a great way to get a good pump up but also incredible for elbow stability. If you need help with your bench press or overhead presses, then hammer curls are the most functional isolation exercise for the arms you can use.


3-4 x 12-15 Hammer Curls


A dip ladder where you do 1 dip, then 2 dips, then 3 and so on until you cannot complete a set is awesome for helping develop bigger and stronger triceps. The tricep helps with your lockout in upper body presses, but also give you that thickness in the arm. I love dips, because not only do they hit the arm, but they also get the chest and shoulders as well.


1 dip, rest as needed

2 dips, rest as needed

3 dips, rest as needed

4 dips, rest as needed

… and so on


Loop a bar over the pull up rig and work to a set of 100 pull downs. Another exercise that helps with the lockout of the pressing movements, and also incredible for forcing blood into the arms. Try supersetting these with your hammer curls.


In as few sets as possible

100 Banded Pull Downs

100 Light Hammer Curls




Whilst not a movement that usually goes into an arm workout, single arm rows are potent for developing a strong and stable back, as well as building thick and strong biceps. This will not only assist with that healthy elbow but build your upper back for better deadlifts and Olympic lifting.


3-4 x 12-15 Single Arm Dumbbell Row


These are one of my favourite finishers for a good pump. This hits the triceps (lockout) but also helps develop that lower chest too. This one has become a staple in my repertoire because of it’s functional movement pattern and carry over to other horizontal pressing movements.


100 Elevated Push Ups

Every time you break perform 10 Hammer Curls

Whilst not all of us are chasing aesthetics, or just looking good in the mirror. We can all agree that finishing with an arm pump can improve performance in your workouts.

Try adding them in with as much variety and creativity as you can. Not only will your numbers go up, but you’ll find your arms filling out your shirts more too.


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8 Best CrossFit Arms Workouts (From Simple to Challenging)

CrossFit isn’t known for bicep curls.

The majority of a Crossfit workout program is based on the idea that functional, compound movements should make up the majority of your training. The problem here is that many newcomers want to focus on arms and other show muscles.

This is totally fine – there’s nothing wrong with balancing out your physique and performance. This is especially true when many movements like presses and thrusters require strong arms. Weightlifting also requires strength and health in the muscles around the elbows and shoulders.

Today, we’re going to take you through 8 great, simple arm workouts that go from simple to challenging. They also include examples of home workouts all the way up to the most interesting and challenging workouts you can perform at your local box!


Why Strengthen the Arms?

They’re not the only key to staying healthy – the arms play an essential role in gymnastics, and a secondary role in weightlifting while supporting the weight.

The way that the elbows stay healthy is by maintaining a balance of mobility and strength on both sides of the joint. This means that both the biceps and triceps should be mobile, pliable, and very strong. The workouts we discuss today are going to be a great way to achieve this – it’s one of the reasons that we focus on antagonistic or stability movements so often.

This is also beneficial to keep the joint aligned – it’s not just about the stress placed on tendons by muscles, but how they pull the joint itself into different positions. Neglecting the strength and mobility of these tissues is an easy way to damage both the elbow and shoulder – as the bicep and tricep are attached to both.

There’s also no reason to ever intentionally neglect a muscle. While you may want to focus on being more human, and this often involves scoffing at aesthetic-driven training, keeping the biceps involved and trained through a full range of motion is key to a balanced physique and strength-performance.

1. Beginner’s Push Workout

If you’re new to CrossFit and physical training in general, the first place to start is getting good with the basics. This short, sweet workout is an easy way to train the chest, shoulders and triceps without doing anything too technical or strenuous.

It’s the simplest on this list, and it comes with some easy scaling options:

Every Minute on the Minute (EMOM), 10-12 minutes:

Push up – 3 reps

The push-ups for this exercise can be scaled to incline push-ups, where the hands are elevated and you’re not lifting quite as much of your body weight.

This is an easy way to build strength and progress towards full push-ups, hand-release push-ups and a variety of upper body push movements.

2. The Beginner’s Antagonist Workout

If you can perform a push up (even an incline version) and you have a bar or ledge to hold onto, this is a great workout to start training key CrossFit skills and arm strength.

The workout relies on two simple movements: the push-up and YouTube Video“>the chin-up hold. These are key stepping stones towards complicated gymnastics on the rings and floor alike. Working these basics is a great way to prep the shoulders and elbows to perform well and stay healthy.

EMOM, 10 minutes:

Push Up – as many reps as possible (AMRAP) for 15 seconds

Chin-Up Hold – 15 seconds

These simple movements are a great way of getting familiar with the demands of these two simple movements. As before, you can scale the push ups down to incline, or make them more difficult if you’re able to by adding a decline.

3. The Intermediate Antagonist Workout

With the last workout being a simple approach to this same principle of circuiting the front and back of a joint together, but using more advanced workouts. This intermediate version will work the shoulders, arms and chest in a way that includes more stability-work and joint synergy.

This introduces more isometric movements: where you contract muscles to stay still in one position, rather than to move. The YouTube Video“>hand-release push up is a key way of improving your scapular health and coordination, while the YouTube Video“>chin-up hold with a slow eccentric adds a whole new challenge to the chin-up hold.

EMOM, 10 minutes:

Hand Release Push-Up (1-second hold)20 seconds

Slow-Eccentric Chin-Up Hold – hold for 5 seconds at the top, lower for 10-15 seconds

This is a great way of building up the strength for a chin up, with a very specific strength exercise while lowering, and a push-up variation that focuses on using both sides of the arm/upper body simultaneously.

No matter how good you get at CrossFit and the various gymnastic components, you’ll always benefit from working this type of control movement.

4. The Advanced Antagonist on Rings

This is the final step for the antagonist workouts that have taken us from the very earliest, beginner’s movements to being prepared for basic CrossFit skills. The next step after this is to transition to the essential gymnastic movements: chin-ups and dips.

This includes YouTube Video“>the ring push-up and ring row, so you’ll only need to take up one spot on the rig – and keep a box nearby for your feet. This is the first workout that is likely to require you to be in the gym, but it’s easy to add to the end of a workout and only takes 10 minutes.

If you’re in need of your own gymnastics rings to be able to perform these exercises at home, check out our guide.

EMOM, 10 minutes:

Ring Push Up – 15 seconds

Ring Row – 15 seconds

This is a great 30 on/30 off workout that can challenge even the most advanced athletes. This scales really well, too, as you can adjust the height of the box to create an incline (easier) or decline (harder).

These are great skills to develop, fantastic exercise for the triceps, and build amazing stability in the upper back and elbows. Include this at the end of your regular WOD if you’re looking to add some extra strength and size to your arms, shoulders, and upper back.

5. Two Simple Circuits

This workout advances on the earlier workouts, breaking down into a pull and push section. This allows you to work on the movements themselves and really feel the exercises working the triceps and biceps individually.

The first movement in each circuit is a strength exercise and should be your main focus. The second exercise is more of a “burner” and is going to focus on building strength in the muscles rather than relying on coordination alone.

  1. Push Circuit, 5 rounds, 2min Rest

Dips – 5 reps

Hand-Release Push-Up – 10 reps

  1. Pull circuit, 5 rounds, 2min Rest

Chin-Up – 5 reps

YouTube Video“>Incline Ring Row – 10 reps

These provide two simple high-volume workouts that are easily added to the end of a workout to make sure you’re getting plenty of bicep and tricep work on top of your regular CrossFit WOD. It’s an easy addition 1-2 times a week to make sure you’re developing the ‘show’ muscles, as well as the ‘go’ muscles.

6. 21-15-9-rest

This is a brutal arm workout that is based on the common CrossFit workouts that rely on a 21-15-9 pattern. This means performing 21 reps of each exercise, then 15, then 9. This is an easy way of really pushing yourself to the limit in hypertrophy/endurance training in a short space of time.

If you’re really pushed for time, this CrossFit takes on Bodybuilding “pump” workouts is a great way to get your arms working without spending too much time or energy. This is important because the arms are usually an afterthought, but a 5-minute circuit shouldn’t be a problem for even the most time-pressed CrossFitters.

21-15-9, for time

Ring Row


Hand-Release Push-Up

These are a well-balanced series of exercises that are going to burn in the best possible way. It’s a small time commitment but you can add it to every single workout without too much problem and these reps will quickly add up to inches on the arms.

7. Strength-Hypertrophy-Finisher

This workout breaks down into 3 parts – an early strength circuit, a high-rep compound workout, and it finishes off with a brutal banded barbell curl.

This isn’t an easy workout, but if you’ve got 10-15 minutes you can get it done with huge results.

  1. Chin/Dip Circuit, 3 rounds, for time

Slow-Eccentric Chin-Up – 6 reps

Slow-Eccentric Dip – 6 reps

  1. Press/Row Circuit, 5 rounds, for time

Dumbbell Overhead Press – 12 reps

YouTube Video“>Dumbbell (Seal) Row12 reps

  1. Curl Finisher, for time

Banded Barbell Curl – 30 reps

This is going to be a tough one, so you don’t want to perform this more than 1-2 times a week or you’ll find your arms feel sore and as heavy as lead the day after. It takes some serious recovery, but this workout is a great way to add meat to your arms in a functional, specific way.

8. Descending Pairs

This takes a similar form to the previous workout, but it has 3 pairs of exercises and a greater focus on weightlifting movements with gymnastics following up, and specific movements to finish the muscles in isolation.

This is a great workout for more advanced athletes who are comfortable with high-rep work on Olympic weightlifting accessories like the push press. It shouldn’t be performed after a WOD that involves lots of these movements, and should not be performed until technical breakdown.

  1. Barbell Work, 5 rounds, 60s rest

Push Press – 10 reps

Supinated Barbell Row – 10 reps

  1. Gymnastic strength, 15-9-6 for time

Ring Dips

Ring Chin-Ups

  1. Bicep Superset, 2 rounds,

Banded Barbell Curl – AMRAP for 30 seconds

Dumbbell Hammer Curl – AMRAP for 30 seconds

These 3 circuits cover the majority of the movements and muscles that are involved with effective performance in CrossFit, as well as improving the strength/size of the muscle. This is an easy way to make sure that you’re well-balanced.

Final Notes

If you’re interested in a balanced training program and being prepared for everything, there’s no reason to exclude your arms.

While you’re not likely to focus on doing 10 types of curls every session, there’s no harm to strengthening your biceps and triceps. These are essential for stabilizing the elbow and shoulder, improving performance in gymnastics, and maintaining a healthy body.

Conditioning in the arms isn’t going to damage your CrossFit performance. While the focus should always be on functional, compound movements, you can use this type of movement to improve your physique and appearance. Don’t neglect the biceps or triceps when they play such an important role in so many exercises!

Adding arm work to your CrossFit routine is easy, beneficial, and can be achieved in a short space of time using these simple workouts.

Tags: arm exercises


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If you do CrossFit, you probably dread the days when you see a chipper on the WOD board. The intense workouts stack up tons of reps of different exercises on top of each other, daring you to push through all of the sets before exhaustion sets in.

That can be a great method to build up your raw work capacity — but for actual muscle training, you're wasting your time and effort, according to Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. Instead, he says that you should approach all that volume in a more targeted manner, and apply chipper principles to exercises you might not find CrossFitters performing in your local box.

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"Let’s take [the chipper's] good ideas and adapt them to a super-fun format that can actually train our arms, a 100s Arm Shred," Samuel suggests. The resulting workout will have you do 300 reps of biceps exercises and 300 reps of triceps exercises, really hammering your guns. That might sound like too many reps for one workout — but the built in rest periods should help you to survive.

"You can take as many sets as necessary [to get to 100]," says Samuel. "The key thing is the rest between each set. The number of reps you have left after each set to get to 100 is the amount of seconds you take to rest."

For example, you might start the workout by performing 20 reps for the first set. That means you have 80 seconds to rest and recover before pumping out more. After you finish each exercise, you'll rest for 1 minute before moving on to the next.

To perform the workout, you should probably hit the gym. You'll need dumbbells, an adjustable bench, a resistance band, and a clock to time your rest periods. For some tips on how to perform each move, check out Samuel's commentary on the video above.

The 100s Arm Shred Workout

Tall Kneeling Biceps Alternating Curls

2nd IG slide; 100 reps per arm

Floor Dumbbell Skullcrushers

3rd IG slide; 100 reps

Incline Bench Pressdowns

4th IG slide; 100 reps

Lying Overhead Curls

5th IG slide; 100 reps


6th IG slide; 100 reps of each exercise. Cycle between the two exercises back to back until you finish all reps.

Wall Hammer Curls

100 reps

Bodyweight Skullcrushers

100 reps

To put the principles into action, there are some important ground rules. "Don’t do this all the time," Samuel says. "Think once or twice a month. Drink lots of water beforehand, and head into a rest day after."

Samuel also contends that deliberate, effective work is much more important than just ripping through reps. "Form is paramount," he says. "Be strict about rest periods to get the most out of this."

Brett Williams, NASMBrett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running.

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