25% Off - Use Checkout Code: ARCTIC25 - This week only!

Daniel Ventura's Killer Arm Workout

Daniel Ventura's Killer Arm Workout

View Daniel Ventura's full 8-Week Body Transformation Plan

Warm Up

10 - 20 Minutes

Before you start the muscle workout it is important to warm up your body and get the blood flowing. Perform 10-20 minutes of steady-state cardio, e.g. running machine, cycling machine or the stair master.

 

1: Zottman Curl

3 Sets / 15-20 Reps  / 60-120 Sec Rest

Perform a fast rep up to the top, turn your hands around and then slowly lower back down.

2: Basic Curl

3 Sets / 60 Reps  / 60-120 Sec Rest

With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

 

3: Tricep Kickback

4 Sets / 10 Reps  / 60-120 Sec Rest

Extend arm until it is straight and hold for 4 seconds. Return and repeat. Continue with opposite arm.

4: Basic Curl with Slow Negative

3-4 Sets / To Failure  / 60-120 Sec Rest

Perform a 5 basic curls followed by with a slow negative.

5: Tricep Pushdown

4 Sets / 20-25 Reps  / 60-120 Sec Rest

Extend arms down. Return until forearm is close to upper arm. Repeat.

 




Also in PROMiXX® Academy

Six Nations Rugby Motivation | Josh Navidi Wales Rugby International
Six Nations Rugby Motivation | Josh Navidi Wales Rugby International

Current Welsh Rugby and Cardiff Blues rising star, Josh Navidi, sat down with PROMiXX to share his motivational story behind his rise to the top of Welsh Rugby.

Read More

Best Fitness Gifts for Gym Fanatics 2018 - Fitness Gift Ideas
Best Fitness Gifts for Gym Fanatics 2018 - Fitness Gift Ideas

Buying fitness gifts for gym-lovers can leave you feeling exhausted. So, we have found the best fitness gifts on the planet right now, to take the headache out of the fitness gift shopping.

Read More

The Future of Protein Shaker Bottles: How Vortex Mixing Technology is Changing the Way We Mix Protein Shakes Forever
The Future of Protein Shaker Bottles: How Vortex Mixing Technology is Changing the Way We Mix Protein Shakes Forever

The way we mix our protein shakes has changed forever. The best protein shaker bottles are no longer shaker bottles at all! Gym bottles are utilising vortex mixing technology, delivering the smoothest, creamiest protein shakes on the planet in a matter of seconds. This article will give you a few scientific reasons why.

Read More