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1. Superset
a. Dips: 3 sets, 10 reps
b. Pull-Ups: 3 sets, 10 reps
2. Superset
a. Chest Press: 3 sets, 10 reps
b. Flys: 3 sets, 10 reps
3. Alternating Dumbbell Curl: 3 sets, 10 reps
4. Single-Arm Triceps Dumbbell Extension: 3 sets, 10 reps
5. Preacher Curl: 3 sets, 10 reps
6. Superset
a. Triceps Pulldown: 3 sets, 10 reps
b. Overhead Cable Extension: 3 sets, 10 reps
7. Superset
a. Cable Curl: 3 sets, 10 reps
b. Squatting Cable curl: 3 sets, 10 reps
8. Concentration Curl: 3 sets, 10 reps
When you hang out at legendary Muscle Beach Venice, you'd better have some serious beach muscles on display. Specifically, nothing grabs the attention of star-struck passers-by like a pair of huge, rippling biceps of the sort fashioned by Ike Catcher—a Muscle Beach Nutrition-sponsored athlete—over many years of serious training.
"I like having big arms," says Catcher, at the risk of stating the obvious. "I call them 'think-twice' arms. You don't get into any problems with big arms, and all the ladies got something nice and chiseled to grab onto."
At this point, you might be thinking that you'd like a pair of pythons writhing under your sleeves, as well. If so, you've come to the right place, as Catcher reveals his best arm-building workout in the accompanying video, as well as in the workout table below.
Do this arm workout several times a week. It should take 40 minutes to complete. Before starting, heed Catcher's words of motivation: Always try to be a better version of yourself. Always strive to improve yourself. And never get too comfortable.
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