Burning arms day

Burning arms day

Best workout of the week !

This workout will give you a pump and a significantly burn for sure, try it today ! As always if you have any questions or want some tips and tricks, contact us in the contact form or at email. Also the Tornado personal coaches will help you reach your goals ! 

Recommended clothing: A pumpcover first and then a tight compression with the workout shorts


  • Barbell Bicep Curls
    • 4 sets of 8-10 reps
    • Focus on the eccentric (lowering) phase to intensify the burn.
  • Alternating Dumbbell Curls
    • 3 sets of 10-12 reps per arm
    • Use a controlled motion, and squeeze your biceps at the top of each rep.
  • Preacher Curls (Machine or Dumbbell)
    • 3 sets of 10-12 reps
    • Keep the movement slow and controlled for maximum burn.


  • Tricep Pushdowns (with a V-bar or Rope)
    • 4 sets of 8-10 reps
    • Focus on maintaining tension on the triceps throughout the movement.
  • Skull Crushers (Lying Tricep Extensions)
    • 3 sets of 10-12 reps
    • Use an EZ curl bar or dumbbells for this exercise.
  • Seated Tricep Dumbbell Extensions
    • 3 sets of 10-12 reps
    • Keep your elbows close to your head for a deep stretch and intense contraction.


  • 21s for Biceps
    • 3 sets
    • Perform 7 lower-half curls, 7 upper-half curls, and 7 full-range curls without resting between sets.
  • Close-Grip Bench Press
    • 3 sets of 10-12 reps
    • Use a narrow grip to target the triceps.


  • 5-10 minutes of stretching for both the biceps and triceps.


  • Use challenging weights that allow you to complete the recommended reps with proper form.
  • Maintain a controlled tempo during each repetition to maximize the burn.
  • Rest for about 60-90 seconds between sets.
  • Focus on squeezing and contracting the targeted muscle group with each repetition.

This arm workout is designed to create a significant burn in your biceps and triceps. Adjust the weight and repetitions according to your fitness level and goals. Enjoy your intense arm training!


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