It’s time to own a pair of 22’s. These 22’s are something to be proud of, and no, they are not a pair of rims, speakers, or guns. 22’s in this case are a pair of yoked arms!

This is not an easy task to achieve, however; this workout will help attain those horseshoe triceps and bulging biceps that everyone aspires. So, quit playing League of Legends and hit the gym.

By super setting four simple workouts once a week for at least four weeks, it will be possible to achieve toned and defined arms in no time. Super setting means no rest between sets, so there will be no rest between doing sets of standing biceps curl and cable rope overhead extension. The same goes for no rest between barbell curl and skull crushers.

This workout will only require the use of the cable machine and barbell free-weights in the gym. In total this workout can take anywhere between 30 and 60 minutes.

Always remember to stretch before and after working out. Continuously hydrate through exercising.

For more information scan the QR code and check out the rest of Kris Gethin’s DTP program which includes this arm workout and last edition’s leg workout. Good luck in attaining those arms and any other fitness goals in mind.

Standing Biceps Cable Curl

5 sets of 40, 30, 20, 10, 10 reps

Cable Rope Overhead Extension

5 sets of 40, 30, 20, 10, 10 reps

Barbell Curl

5 sets of 10, 10, 20, 30, 40 reps

Skull Crushers

5 sets of 10, 10, 20, 30, 40 reps


[For more info:]

Leave a Reply