The Slaughterer's Arm Workout (with bodyweight and weight training)

Consult a physician, hydrate and stay aware of your health. SFU is not responsible for injury nor death.

Warmup:

Arm Circles Clockwise (5 minutes)

Arm Circles Counterclockwise (5 minutes)

Hammer Curl (10 reps, 7 sets)

Upright Row (25 reps, 4 sets)

Overhead Triceps Extension (15 reps, 5 sets)

Zottman Curl (7 reps, 4 sets)

Incline Dumbbell Curl (3 reps, 3 sets)

Workout:

Renegade Row (20 minutes)

Preacher Curl (15 reps, 10 sets)

Dumbbell Front Raise (8 reps, 8 sets)

Dips (40 minutes)

Bench Press (5 reps, 5 sets)

Bicep curls (5 reps, 5 sets)

Dumbbell Blaster Bicep Curls (10 reps, 4 sets)

Tire lifting (15 minutes)

Deadlift (2 reps, 4 sets)

Plank Dumbbell Row (10 minutes)

Arnold Press (4 reps, 2 sets)

Lateral Arm Raises (9 reps, 3 sets)

Concentration Curl (2 reps, 2 sets)

Diamond pushups (10 minutes)

100 lb High Cable Fly (10 reps, 4 sets)

Dumbbell Pushups (6 minutes)

Barbell Pushups (6 minutes)

Kettlebell Pushups (6 minutes)

Plank (6 minutes)

Walking 7000 ft with 50 lb barbell plates (5 sets, 5 reps)

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Shabazz Farrakhan University

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