Badass Workout of the Week Episode 5: Arm Assault

September 22, 2016 1 min read


Even though this is a high volume routine, you won't need a lot of time to knock out this full-scale, arm assault. What you will need is the strength and determination to put your head down and get the job done.


(see the moves in the video above).

Rope Pushdowns: Start with 30 pounds and do 15 reps. Increase the weight by 10 lbs and perform 15 reps again. Keep repeating with no break until you cannot complete 15 reps. This can take anywhere from 5-10 sets.

Giant Set

1) Underhand Pushdowns

2) V-bar Pushdowns

3) Machine Dips (done backwards)

4) Strait-bar Pushdowns


All sets till failure between 12-15 reps for 4 total sets.

Single-Arm Underhand Pushdowns: 3 sets till failure with no rest no rest between sets.

Single-Arm Neutral Grip Pushdowns: 2-3 sets till failure with no rest between sets.

Single-Arm Cable Curl: 4 sets till failure at 15 reps.

Alternating DB Curls: Start heaviest and continuously drop with no rest failing at 12-15 reps per set. One continuous set.

Incline DB Curls: 12-15 reps superset with Barbell 21's for 4 total sets.

Single-Arm Hanging DB Curls: 4 sets alternating to failure.

EZ-bar Close-Grip Cable Curls superset with Wide-Grip EZ-bar Drag Curls: 1-2 rotations till failure.


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