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German Volume Training (GVT) is one of the more intense methods out there, as you’re doing 10 sets of 10 on a particular movement.

But I couldn’t just settle for this brutal method. If you notice, I added a little “German Volume Arms with a Twist” to totally annihilate your biceps and triceps.

After a pair of 10-set supersets, we finish with something brutal – a set of 10 for your biceps and another for your triceps. But here’s the kicker – you only get 10 seconds of rest between sets. The pump is unreal and it’s a great way to finish off your workout. It’s no breeze to get through, but if you do, you just knocked out 100 reps in about three minutes. Your arms will definitely thank you for that in the long run.

As you’ll see, there’s nothing easy about any of these arm workouts. But I’ve been in the trenches with them and they work. If your arm training is in a rut, plug in one of these and see your arms respond. I’m pretty sure you won’t have a problem with that.


Biceps & Triceps
Exercise Sets Reps
Superset: 10
Barbell Curls 10
Skullcrushers 10
Superset: 10
Preacher Curls 10
Straight Bar Pushdowns 10
GVT With A Twist – 10 Seconds In Between Sets
Rope Cable Pushdowns 10 10
Alternating Dumbbell Curls 10 10

workout from yourtrainer

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