The "I Hate Training Arms" Workout!


As a strongman competitor ( more like participant really) it is a known fact that bicep tears are one if not THE most prevalent injury in our sport. They can occur during deadlifts, axle clean and presses, and flipping tires. The dangers of potential injury aside, it is also a well-known fact that training arms is boring…and I have a hard time “Bro-ing” out in front of a mirror, banging out curls-for-da-gurlz. That being said I have come up with a quick arm routine for you to bang out at the end of your workout. You will get plenty of bang for your buck as it does NOT take a long time, it burns you out, and like any of the workouts I create, can be manipulated in terms of intensity and duration, to fit your specific goals. Have some fun and adjust things to figure out what works for you. I just wanted to give you a template to play around with because I REALLLY didn’t have much to write about today. This is my laziness shining through brilliantly. As always, if you have any health or fitness questions, feel free to leave me a message below, or email me at LiftLaughLiveSHB@gmail.com. I will be glad to help you out.

The “I Hate Training Arms” Arm Workout:

10 Reps for each exercise 4 Sets total

What makes this workout rough is the fact that you are starting each new set with the last exercise you just finished. This means that you can get away with using lighter weight, and it increases the amount of time under tension for each muscle. Getting the biggest result with the least amount of effort is the name of the game.

Set 1 Bicep Curl x10 Tricep Kickback x10 Front Raise x10 Lateral Raise x10 Rear Delt Fly x10

Rest 45 Seconds

Set 2 Rear Delt Fly x10 Lateral Raise x10 Front Raise x10 Tricep Kick Back x10 Bicep Curl x10

Rest 45 Seconds

Set 3 Bicep Curl x10 Tricep Kickback x10 Front Raise x10 Lateral Raise x10 Rear Delt Fly x10

Rest 45 Seconds

Set 4 Rear Delt Fly x10 Lateral Raise x10 Front Raise x10 Tricep Kick Back x10 Bicep Curl x10

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Sam Brown

Certified Underground Strength Coach


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