While visiting IFBB Pro and MuscleTech athlete, Santi Aragon, the M&S media team captured a couple of full workouts.
While the other training video covered Santi’s back workout, this video will outline his arm training.
Throughout the video you’ll hear commentary from Santi and his trainer, Pastor Pump, as they take us through his full off-season arm training session.
Give the workout a try for yourself the next time you head to the gym to train arms.
Santi Aragon’s Superset Swole Arm Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1a. Spider Curl | 3 | 8-12 |
| 1b. Rope Pushdown | 3 | 8-12 |
| 2a. Dumbbell Incline Curl* | 3 | 8-12 |
| 2b. Incline Dumbbell Skullcrusher | 3 | 8-12 |
| 3a. One Arm Machine Preacher Curl | 3 | 8-12 |
| 3b. One Arm Overhead Cable Tricep Extension** | 3 | 8-12 |
*After reaching failure, stand up from the bench and perform hammer curls to failure.
** After finishing your sets of overhead cable tricep extension, use both arms and perform to failure.
Perform a warm up set of each exercise before going into the working sets listed in the workout table.
Pick a weight that will challenge you for the prescribed rep ranges.
An important philosophy behind how Pastor Pump structures Santi’s arm workouts is that he doesn’t want to pick exercises that target the muscle groups from the same angle, or will target the same part of the muscle.
When performing dumbbell skullcrushers, twist your pinkies slightly out. Doing so will make a huge difference in the amount you’re able to contract the triceps.
When alternating arms on the machine preacher curl and overhead cable tricep extension, each set should be about half of the reps of the set you performed prior.
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