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Meet Your New Favorite Bis-and-Tris Swole Sesh

Have a half-hour to spare? Don't drive by that gym. Run in and bust out this quick but brutal arm workout!

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
Tri-Set
1

EZ-Bar Preacher Curls

4 sets of 15 reps
Preacher Curl Preacher Curl

Forehead Curls

4 sets of 15 reps
Forehead Curl Forehead Curl

Hammer Curls

4 sets of 15 reps
Alternate Hammer Curl Alternate Hammer Curl

Tri-Set
2

3-Way Skullcrusher

3 set of 60 reps: 20 to nose, 20 to forehead, 20 behind head
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

Close-Grip Preacher Curls

3 sets of 30 reps
Preacher Curl Preacher Curl

Cable Triceps Extensions

3 sets of 30 reps
Triceps Pushdown Triceps Pushdown