You can’t build a well-rounded physique without it, and it should be as intense as any other training session. EVL-sponsored athlete Jeremy Dutra has the workout you need to make that happen!
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If you’ve seen other workouts by Jeremy Dutra, you know he’s not one to stick to a rigid rep and set scheme. The EVL-sponsored athlete and IFBB pro is about to take you to school with a superset-heavy arm routine that will pump you up like no other.
| Jeremy Dutra’s The Best Damn Arm Workout |
a. Standing Alternating Dumbbell Curl: 3-4 sets, 8-10 reps
b. V-Bar Push-Down: 3-4 sets, 8-10 reps
a. Cable Straight-Bar Curl: 3-4 sets, 8-10 reps
b. Lying Dumbbell Triceps Extension: 3-4 sets, 8-10 reps
a. Triceps Bar Hammer Curl: 3-4 sets, 8-10 reps
b. Triceps Bar Close-Grip Bench Press: 3-4 sets, 8-10 reps
a. Single-Arm Machine Preacher Curl: 3-4 sets, 8-10 reps
b. Seated Machine Dip: 3-4 sets, 8-10 reps
a. Standing Cable Curl: 2 sets, 50 reps
b Cable Rope Push-Down: 2 sets, 50 reps
Want guns like Dutra? Better take note of his workout philosophy:
Train by feel, not with strict reps.
Start light, ramp up to heavy weight.
Do 3-4 working sets per exercise.
Perform 8-10 reps per set.
For your warm-up, you’ll do two banded exercises: the band biceps curl and the band overhead extension. The goal with resistance bands is to force blood into the muscle and squeeze hard on every contraction. That way, when you get to your working sets, the mind-muscle connection is already there.
“The pump should be there to start the workout—you don’t get the pump in the workout,” Dutra says. “Warm-ups will help you prevent injury, too.”
| Standing Alternating Dumbbell Curl |
“My philosophy is start light, build up to a working weight, do that working weight for 2 sets, and then drop the weight down,” Dutra says.
That means the first set is really an extension of his warm-up for the first set. Get the pump and sweat going, and let your body know it’s time to work. You’ll see that he rotates his palms on his curls, but as he enters his working sets, he performs them with palms facing up the whole time. This helps keep tension on the biceps, even as the other arm is working.
| V-Bar Push-Down |
Dutra notes that he doesn’t have his workout written down or his phone with him—all he has is how he feels. Again, his first set is light. Make sure you’re standing with your hips back to give yourself room to complete the full range of motion and that you control the weight throughout the movement.
“The contraction is important, but it’s all about how you control the eccentric portion,” he says.
It’s not a complete rep if you’re not entirely contracting your triceps at the bottom. Dutra does a couple of partial reps at the end of the working sets, too. Remember, it’s all about feel!
| Cable Straight-Bar Curl |
Dutra explains that the more open your hand is on this exercise, the more you can emphasize the entire biceps and build thickness. He chooses cables frequently because of the constant tension they provide.
His set-up tips: Stand farther away from the tower and keep your elbow out in front of you, as if you were doing a preacher curl. Again, start light, and perform no fewer than 12 reps in that first set.
| Lying Dumbbell Triceps Extension |
Lie back on a bench and start with the dumbbells directly overhead and your arms straight. Slowly lower your arms to about a 45-degree angle. Lower the dumbbells behind your head, hinging at the elbows. Keep your abs tight and the rest of your body rigid.
“If you’re doing your workout while talking on your phone or having conversations, the intensity is not there,” Dutra says. “You need to up that intensity if you want to break past plateaus. Welcome the pain—it’s going to make you better.”
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