Arms with Metabolic Training

July 21, 2015

**This is an ADVANCED workout.  If you are new to training, do NOT do the Metabolic Training circuit at the very end of this workout.**



Tricep Dips 4x10


Close Grip Bench Press 4x10 SUPERSET with Tricep Pressdown on cables (straight bar) 4x10

--->If you do not have access to a cable machine, use a band.


Skull Crushers (use bar OR dumb bells) SUPERSET with Tricep Dumb bell Kickbacks 4x10


Rope Presssdown 1x50



Using a Kettlebell OR Dumb Bell, Squat & Swing the kettlebell up using the momentum of your hips.  20 seconds on, 10 seconds off.  Perform 8 rounds.


Barbell Curls SUPERSET with Incline Dumb bell curls 4x10


Cable Curls (2 handles) 4x10 SUPERSET with Close grip Bar Curls 4x10

---> Use a band if you don't have access to a cable machine


Hammer Curls 4x10


Metabolic Training Round:  Repeat 4x thru/10 reps each (you should be dripping sweat!)


-Push Press 

-Kettle Bell Swings

-Hang Cleans


-Push Ups










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