Arm Assassin Workout
This is the perfect workout to get your toned arms back and looking badass for summer.
Working your butt off, craving results, but they’re just not coming your way?
You’ve tried it all, but you’ve hit a point where your biceps no longer feel pumped, and your triceps feel like they jiggle again. Does this sound like you?
You need a workout shakeup!
This is the perfect workout to get your arms toned and back into shape.
Our bodies can get complacent if we do the same exercises over and over, so throwing in a wildcard workout now and again can really kick start your results.
Arm Assassin Workout
Five sets of each exercise is all it takes.
Like a circuit, you’ll do each of the exercises listed here 5 times with 2–3 minutes rest in between each round — just enough time for your arms to stop burning from how hard you worked them!
10 shoulder width chin ups
20 wide grip chin ups
10 tricep dips
20 bench dips (lower to the ground)
20 close grip chin ups
10 dips on straight bar
20 bench dips
This should take you approximately 2–3 minutes each round, so all up, a 15 minute workout if you smash through it with little rest.
Pick your progression
If you can’t do bodyweight chin ups, no sweat — you have options to work at your level!
- Use the assisted chin up machine at your gym
- Resistance bands looped around the bar make chin ups easier
- Try the lat pulldown machine, adjusting your grip as needed
- Do rows with TRX or gymnastics rings, again adjusting your grip as needed
Workouts are what you make them!
Your back and shoulders will also feel the movement, so really, you’re hitting 3 target muscle groups, not just your arms.
If you’re after a series of circuits that are perhaps a bit more isolated, let us know! I love sharing different types of training — would love to know what your favourites are, and maybe you’ll inspire me to post about one of your favourites.
My Muscle Chef provides the best tasting muscle building and weight loss meals available on the market, with convenient home delivery. Order yours today!
