Thor's superhero arm workout

I now have a specific day where I train just arms. It’s a fairly short, but very intense session involving super-sets, where I go straight from a bicep exercise into a tricep exercise with little rest time. The order of some exercises may vary week to week, but essentially my arm day looks like this.

For some workouts, I will up the weight a little on most of the super-sets and perform sets of 8-10 reps instead.

Arm Workout Super Set #1

Arm Workout Super Set #2

Arm Workout Super Set #3

*These sets I really concentrate on moving the weight with the muscle and slow up the tempo a little bit to pump more blood into my arms. In the last set, I may go beyond failure and perform negative reps.

At the end of this workout, my arms are usually quite pumped up. It is an amazing feeling!

I normally make sure I have a complete rest day the day following my arms workout so that I can adequately recover.

Every month I will have a ‘deload’ week where I back right off on the weight and volume to give my arms a little break and a chance to really rest and recover.

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