In honor of our Guide to Sculpted Arms: Women’s Edition it’s only fitting we honor the buff men who paved the way. Everyone can appreciate a man with chiseled arms; not only are they functional, they just look so good. We asked 5 of our favorite men with arms-of-steel to share a workout you can take to the gym. If these guys are selling tickets, we’re buying.
Dr. Victor Prisk (@VictorPrisk)
Dr. Prisk is a Board Certified Orthopaedic Surgeon and part of GNC’s Medical Advisory Board. When he’s not in the OR you can find him pumping some iron, getting his cardio on, or writing a new publication. We’re proud to have him as our resident IFBB pro.
Check out his workout:
Alternating Dumbbell Curls
1 warm-up 15-20 reps (30lb)
1 moderate weight 10-12 reps (45lb)
1 heavy 6-8 reps (55lb)
1 heavy, moderate, light drop set to exhaustion
Concentrate on supinating through the movement, don’t lift elbows too high. Sitting helps prevent cheating (but cheat now and then, it will help you get stronger).
Bent-over Concentration Curls (with arm hanging down)
3 sets of 10-12 reps (40lb)
Slow and controlled. Don’t pull with the elbow, let the shoulder hang relaxed. Go from extended and pronated to flexed and supinated. Feel the stretch at the bottom.
Hero curls (cable cross-over machine)
3 sets at moderate weight 10-12 reps
Elbows slightly above horizontal and avoid pulling elbows forward, relatively light weight; feel the contraction nice and slow like the concentration curls.
1 warm up, 4 sets moderate weight 10-12 reps
Pull the rope ends apart while extending, keep elbows by your side.
Single Arm Overhead Tricep Press
3 sets light to moderate
Feel the stretch. Typically I use this as my last movement to get a good stretch. Keep your elbow close to your head.
Frank Swick (@FrankSwick)
By day, Frank is GNC’s Senior Marketing Coordinator. By night, Frank is our resident Crossfit magic man. Our favoritism isn’t biased though, his bio speaks for itself:
3x Minor League Football All-Star (’07-’09)
1-0 MMA Record
MMA Strength & Conditioning Coach
Can you keep up with his workout?
s15 Minutes AMRAP (as many rounds as possible)
4 Hand Stand Push-Ups
Alfonso Moretti (@AngryTrainerFit)
Alfonso founded Angry Trainer Fitness, is a FitFluential Ambassador, and shares fitness facts not fiction. Clearly, this guy knows this stuff. Here is what he shares, ”While many trainees focus on the biceps and underhanded curls, my approach to awesome arms is a bit different.
For one, your triceps make up 2/3 of your arm, so I suggest you train them with more sets and reps to stretch out your sleeves.
Second, I work biceps with a hammer or a reverse grip to target the outer head of the biceps and a little muscle called biceps brachii. Developing these two portions of the biceps will give your arms that highly sought after peak.
Reverse Straight Bar / Neutral Wrist
4 work sets x 8 reps, 60 seconds rest between
Preacher Hammer Dumbbell
4 work sets x 12 reps – 60 seconds rest
* Don’t forget – For every pulling exercise you perform (as in rows), your biceps and forearms get significant work. Perform these 8 WORKING sets and you’ll be on your way to guns of steel!
EZ Curl Overhead French Press
4 sets x 8 reps – 60 seconds rest
3 sets x 15 reps – 60 seconds rest
3 sets x FAILURE – 60 seconds rest
* This triceps routine starts with and emphasis on the bigger of the three triceps heads called the long head. This muscle if huge part of the back of your arm and when developed it adds serious size to your overall appearance.
WORK sets means that you can’t get another rep with proper form. Basically work hard! There’s no need to perform countless sets of mindless repetitions. Work smarter and effectively.”
Brad Gillingham (@BradGillingham)
Brad is a GNC Brand Ambassador and C.S.C.S. Check out his accomplishments:
12 Time USA Powerlifting National Champion
5 Time IPF World Champion
5 Time North American Powerlifting Federation (NAPF) Regional Champion
5 Time Arnold Classic Deadlift Champion
IPF Hall of Fame
NAPF Hall of Fame
USAPL Hall of Fame (Brother Bennett Award).
Heavy Training Session-5 sets of 3-5 reps
Light Training Session 3 sets of 8 reps
Power Clean and Press or Log Clean and Press
3 sets of 3-5 reps
Bent or Seated Row
3 sets of 6 reps
Straight Bar Curls
3 sets of 10 reps
Triceps Pushdowns or Dips
3 sets of 10 reps
Wade is a GNC Brand Ambassador and 3 time competitor at the Arnold Classic Mighty Mitts World Grip Championship placing 4th, 6th, and 5th. He has earned several “world’s best” marks in the sport of grip strength and was a professional strongman competitor from 1999-2002.
Day 1: Hand Grippers for as many reps as possible in 10 minutes doing multiple sets. For this workout try to perform 10-12 sets of 3-10 reps. Rotate gripper strengths to change the number of reps per set.
Day 2: Axle cleans with 2” rotating axle. Work up to a heavy single then drop down and do 3 sets of 3 reps. Plate pinch grip – flat side out. Work up to a heavy single then drop down and do 3 sets of 2-3 reps. Wrist Roller – warm up then perform one heavy set. Use a suspended wrist roller that is mounted in the rack at shoulder height. Perform one set forward (clockwise) and one set backwards (counter clockwise).
Day 3: Plate loaded grip machine. I do these heavy working up to a weight that I can lift with two hands and then let go with one and try to control the negative. I will usually do 10-20 singles in this workout.
There you have it, five of GNC’s finest. Print this off, save it on your phone, take it with you to the gym and let us know how you did. If your arms feel like Jell-O afterward, you did your job. We’ll be here to help you with recovery.
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