What makes a simple workout into a "swole sesh?" It's a subtle difference. In a full-on workout, you leave feeling…worked. You're chasing a goal. You get your game face on, then warm up, then move some iron.

After a swole sesh, you feel stretched at the seams but still ready for action. High reps are a must. Gotta have some arms in there. You could do it in 30 minutes, in your work clothes if necessary, before a big night out. You jump into it, chase a pump, and leave.



Where do you find one? In Get Swole, of course. Cory Gregory's 16-week behemoth of a training program is packed with over 100 great workouts, but Phase 3 of 5, aka the "Pump Phase," is a fan fave. Why? Try this arm gauntlet from Day 66, and you'll understand.

Phase 3: Arms
1
Triset
Preacher Curl
4 sets, 15 Reps
4 sets, 15 Reps
Hammer Curls
4 sets, 15 Reps
2
Triset
EZ-Bar Skullcrusher
3 sets, 60 Reps (20 to nose, 20 to forehead, 20 behind head)
Preacher Curl
3 sets, 30 Reps
Triceps Pushdown
3 sets, 30 Reps

About the Author

Contributing Writer

Jyoto.info

Jyoto.info's authors include many of the top coaches, nutritionists, and physique athletes in the world today.

View all articles by this author