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The Specifics: Five Exercises for Massive Arms

You can absolutely rock your sleeveless T to the gym for this one. Don't own a sleeveless? We wouldn't hate on your for cutting them off. The pump will be so insanely good it would be silly not to watch it in action. And chances are, you've never put this sequence of moves together. Personal trainer Sergey Pashko finds great pleasure in demonstrating the proper execution. 


Outward Dumbbell Curl
3 sets x 10-12 reps

Tate Press
3 sets x 10-12 reps (each arm)

Reverse EZ-bar Curl
3 sets x 12-15 reps

EZ-bar Grip-switch 21 Curl (aka 21s)
3 sets x 21 reps

Eccentric Skull Crusher Press
3 sets x 8 reps

For more workouts from the series visit

Note: All of the workouts in The Specifics are NOT to done collectively in one week. They are one-offs to add into your regular mix.


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