45 Minute Arms Training Program!

Biceps and triceps are a very resilient muscle groups.

These muscle groups quickly recover and are able to withstand large and intensive efforts (training).

To get the most out of these muscle groups, it is a combination of exercises with heavy weights and intense training program. The following training program is the work of licensed fitness trainer Tim Mack Compsi.


This 45 minute training program includes a combination of super sets (Super Series) and drop series who would take the look and size of your arms on the next level.

But before the start we should take in consideration the following information for those who are not familiar with the training method drop series.

Drop series

Most of the people are familiar with the concept of drop series and sometimes practice this training method in their training program.

For all other trainees drop series by definition is: Making 3-4 sets (depending on the choice of the exercise the number of repetitions in each set should be the maximum number of repetitions that can be done with a given weight) of the same exercise without rest between each of the sets.

The key to this training method is to reduce the weight before each subsequent set.

Drop series can be performed with straight bars where taking advance should be provided all the necessary weights, using a one handed weights or exercise machine which is able to reduce the resistance.

The following exercises are all that are required to complete this intensive training program.

1. Barbell Curls as part of super series in combination with V-Bar Triceps Push down

The first exercise pursued in this super series is the barbell curls exercise. For this exercise use the rights rod and thus the intake should be in the width of his shoulders.

Do 12 repetitions of this exercise and then without resting do 12 repetitions of the v-bar triceps push down which is the second exercise of this great series.

The weights used in the practice of these exercises should be 70% of the maximum weight that can be lifted if it were exercised separately these 2 exercises.

The number of these super series should be 3 and the rest between each shall be 90 seconds.

2. Standing EZ Bar Close Grip Curls as part of the Super Series in combination with Dumbbell Kickbacks

Standing EZ bar close grip curls is the first exercise of this super series and thus do 10 reps where rising weight that is 70% of the maximum weight that can be lifted with this exercise.

Then without rest perform the dumbbell kickbacks which is the second exercise of this super series and thus do 10 repetitions with one arm and then immediately do 10 repetitions with the other hand.

The weight used for this exercise should not be too big. The number of these super series should be 3 and the rest between each shall be 90 seconds.

3. Triceps Bench Dips as part of the Super Series in combination with Seated Dumbbell Hammer Curls

Bench dips is the first exercise of this super series where you should do more than 20 repetitions. Then without rest perform seated dumbbell hammer curls which is the second exercise of this super series and thus make 12 repetitions alternating.

The weight of the one hand weights should not be too large as you are able to make all 12 repetitions without problem. The number of these super series should be 3 and the rest between each shall be 90 seconds.

4. Machine Seated Bicep Curl (drop series)

If you are unable to use the floors for exercise you can improvise with Scott bench. The number of sets in a series drop of this exercise should be 4.

The number of repetitions in each set should be above 10 and while losing weight should be 10% for each new set. The number of such drop series should be 2 and the rest between each shall be 2 minutes.

5. Cable Rope Press Downs (drop series)

The number of sets in a series of drop cable rope press downs exercise should be 3. The number of repetitions in each set should be above 12 and thereby reducing the weight should be 20% for each new set.

The number of such drop series should be 3 and the rest between each drop series should be 2 minutes.

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