This is an arm workout similar to those you might find in our Cutting or Lean Muscle Guides. This workout is reasonably high volume, and guaranteed to leave you with a pump and throbbing arms for days!



Skull Crushers

4 x 9 reps

90 seconds rest between sets


Barbell Curls

3 x 10 reps

90 seconds rest between sets


Rope Zottoman Curls superset to Rope Tricep Push Downs

3 x 10 reps to 3 x 10 reps

30 seconds rest between exercises (i.e. biceps, 30 seconds rest, triceps, 30 seconds rest, biceps, etc)


Dumbbell Tricep Kickbacks superset to Dumbbell Hammer Curls

2 x 12 reps to 2 x 12 reps

75 seconds rest between supersets


Arm Finisher (optional):

A video posted by LDNM (@ldn_muscle) on

25 reps of each exercise

Minimal rest between exercises

1-3 rounds

45-60 seconds rest between rounds



If you are after more nasty but effective workouts alongside everything you need to get shredded – including nutrition, supplements/exclusive discounts, cardio, circuits, evidence-based theory and personal advice from the team – check out our Cutting Guide. And why don’t you try finishing off this workout with some Bodyweight Tabata Routines!



Please see our Market-Leading Transformation Guides for Ladies and Gents

Please see our Effective, Gimmick-Free Supplement Range here

Please see our LDNM Apparel here

Please see our Personal Training and Nutrition Coaching Courses here