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All Day Arms

Posted by Shawn Sprafka on

 This routine is going to hopefully leave your arms cramping up throughout the day!! Like previous routines for this week, if you keep rest periods to a minimum, doing this many reps should give you a sick arm pump!! You start with a bicep and tricep 100 rep exercise. DO NOT set the bar down for the first exercise! Time to get it.

I also listed my supplement stack below!


Straight Bar Curls - 100 reps (Without setting bar down)

Rope Push Downs - 100 reps (Without Pausing)

Super Set: 4 Total Sets

Incline Hammer Curls - (20, 15, 10, 5) Single Arm

Straight Bar Push Downs - (20, 15, 10, 5) Single Arm Handle

Super Set: 4 Total Sets

Skull Crushers - (12, 10, 8, 6)

Preacher Curls - (12, 10, 8, 6) Close Grip

Super Set: 4 Total Sets

Concentration Curls - (20, 15, 10, 5) Each Arm

Kick Backs - (20, 15, 10, 5) Each Arm 

Burn Out: Go until failure

Wrist Curls - Each Arm With Dumbbell (1 set regular & 1 set reverse) 


Supplement Stack:

Preworkout - Redcon1 Total Wa

Amino Acids - GAT Muscle Martini  

Whey Protein - GAT Whey

Fat Burners - Repp Sports Raze

Multivitamin - GAT Men's Multi+Test


My two favorite brands right now are GAT, & Redcon1, Although I am using Repp Sports Raze which works wonders to curb appetite and give energy though out the day!! Thanks for reading & I hope you enjoy the routine!! Feel free to contact me with any questions you may have!

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Thanks for reading.



NutriFit is a locally and privately owned nutritional supplement retail company specializing in high-quality products, competitive pricing, nutritional information and excellent customer service.

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