TT 3-Minute Arms Workout Guidelines
Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.
• Choose one 3-Minute Arms Workout System to do at the end of any Turbulence Training program.
• You can do 3-Minute Arms 3 days per week OR you can do three versions of 3-Minute Arms in the SAME workout ONCE per week.
• Pairs of exercises (i.e. 1A & 1B) constitute “Supersets”.
• The 3-digit number beside each exercise represents the lifting tempo. For instance, if it says 2-0-1, that means take 2 seconds to lower the weight, and without pausing, lift the weight back up in 1 second or less.
Sample TT 3-Minute Arms Schedule
Monday – 4×6 System Wednesday – 2×8 System Friday – 5×5 System
The 3-Minute Arms Workout Systems
System #1 – 5×5
• Choose a weight you can normally lift for 8 repetitions, but do only 5 reps.
• Alternate between biceps and triceps exercises.
• Complete 5 sets for each exercise.
1A) Biceps Exercise – 5 reps (1-0-1)
• No rest.
1B) Triceps Exercise – 5 reps (1-0-1)
• No rest. Repeat superset 4 more times.
System #2 – 4×6
• Choose a weight you can normally lift for 8 repetitions, but do only 6 reps.
• Alternate between biceps and triceps exercises.
• Complete 4 sets for each exercise.
1A) Biceps Exercise – 6 reps (1-0-1)
• No rest.
1B) Triceps Exercise – 6 reps (1-0-1)
• No rest. Repeat superset 3 more times.
TT 3-Minute Arms Workout Systems
System #3 – 2×8
• Choose a weight you can normally lift for 9 repetitions, but do only 8 reps.
• Alternate between biceps and triceps exercises.
• Complete 2 sets for each exercise.
1A) Biceps Exercise – 8 reps (2-0-1)
• No rest.
1B) Triceps Exercise – 8 reps (2-0-1)
• Rest 30 seconds before repeating the superset 1 more time.
System #4 – Drop Sets
• Start with a biceps exercise.
• Pick with a weight you can normally lift for 8 repetitions. Do 8 repetitions.
• Immediately decrease the weight by 10-25% and do a set to failure.
• Immediately decrease the weight by 10-25% and do another set to failure.
• Rest 30 seconds and repeat for triceps.
1) Biceps Exercise – (2-0-1)
• Rest 30 seconds.
2) Triceps Exercise – (2-0-1)
System #5 – 10RM to Failure
• Choose a weight you can normally lift for 10 repetitions.
• Alternate between biceps and triceps exercises.
• Complete as many sets as possible for each exercise.
• Go to failure in each set.
1A) Biceps Exercise – up to 10 reps (1-0-1)
• No rest.
1B) Triceps Exercise – up to 10 reps (1-0-1)
• No rest. Repeat superset as many times as possible in 3 minutes.
TT 3-Minute Arms Workout Systems
System #6 – Bodyweight Exercises
• Choose a pulling and a pushing bodyweight exercise (i.e. Chin-ups & Dips).
• Alternate between the two exercises.
• Complete as many sets as possible for each exercise.
• Go to failure in each set.
1A) Pulling Exercise – As many reps as possible (2-0-1)
• No rest.
1B) Pushing Exercise – As many reps as possible (2-0-1)
• Rest 15 seconds. Repeat superset as many times as possible in 3 minutes.
System #7 – Negatives
• Choose a weight you can normally lift for 8 repetitions, but do only 5 reps.
• Perform a 4-second “Negative” (lowering) for each repetition.
• Alternate between biceps and triceps exercises.
• Complete as many sets as possible for each exercise.
1A) Biceps Exercise – 5 reps (4-0-1)
• No rest.
1B) Triceps Exercise – 5 reps (4-0-1)
• No rest. Repeat superset as many times as possible in 3 minutes.
Exercise Descriptions – Biceps
Disclaimer:
You must have a Certified Personal Trainer (CPT) or Certified Strength & Conditioning Specialist (CSCS) provide you with instruction on correct form for all exercises.
DB Standing Curl
• Stand and hold dumbbells at arm’s length.
• Keep your knees slightly bent, chest up, and shoulders back.
• Curl the dumbbells up to shoulder height while maintaining a flat back.
• Slowly return to the start position.
Barbell Curl
• Hold a barbell at arm’s length with a shoulder-width grip.
• Keep your abs braced and curl the barbell up to chest height.
• Slowly lower. Don’t bend back. Keep an upright posture.
Exercise Descriptions – Biceps
DB Incline Curl
• Set the incline of the bench at 80 degrees (almost upright position).
• Sit on the bench with a dumbbell in each hand.
• Lean back and perform alternating dumbbell curls with each hand. Keep the palm up throughout the entire exercise.
Alternating Dumbbell Curl
• Stand and hold dumbbells at arm’s length.
• Keep your knees slightly bent, chest up, and shoulders back.
• Curl one dumbbell up to shoulder height while maintaining a flat back.
• Slowly return to the start position.
• Then repeat for the other arm. Alternate arms until all reps are done.
Exercise Descriptions – Biceps
Hammer Curls
• Stand with your knees bent and abs braced and feet shoulder-width apart.
• Hold the dumbbells at thigh level. Curl one arm at a time in an alternate fashion.
• Curl the dumbbell to shoulder height keeping your palm facing your body at all times.
DB Standing 1-Arm Curl
• Hold a DB in one hand. Stand with the opposite hand braced on an object for support and the opposite foot stepped forward.
• Brace your abs and curl the DB to shoulder height. Slowly lower.
• Use the free hand to help the final reps if needed.
Exercise Descriptions – Bodyweight Pulling Exercises
Chin-up
• Take underhand grip on the bar with the palms facing you.
• Pull your body up until the chest reaches bar level.
• Slowly lower yourself but do not let your body swing and do not use momentum.
Underhand Inverted Row
• Set a bar at hip height in the smith machine or squat rack.
• Lie underneath the bar and grab it with an underhand grip an inch or two wider than shoulder-width apart. Row yourself up the top position with your upper back and lats.
• Keep the abs braced and body in a straight line from toes (knees) to shoulders.
• Slowly return to the start position.
Exercise Descriptions – Triceps
Lying DB Triceps Extension
• Lie on your back on a bench.
• Hold two dumbbells above your chest, with your palms facing each other.
• Slowly lower them beside your head. Extend your arms back up.
DB Overhead 1-Arm Extension
• Hold a DB beside your head, and try to point your elbow towards the ceiling.
• Extend your arm using your triceps and raise the dumbbell. Slowly return to the start.
Exercise Descriptions – Bodyweight Pushing Exercises
Dips
• Grab the dip bars, bend your knees, and raise them towards your chest so that your hips and knees are bent 90 degrees.
• Keep your abs braced. Lean forward.
• Slowly lower your body until there is a 90 degree angle between your upper and lower arm. Press back up using chest, triceps and shoulders.
Close-grip Pushups
• Keep the abs braced and body in a straight line from toes/knees to shoulders.
• Place the hands on the ground shoulder-width apart.
• Slowly lower yourself down until you are 2 inches off the ground.
• Tuck your elbows into your sides to work your triceps more.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.
Exercise Descriptions – Bodyweight Pushing Exercises
Decline Pushup
• Keep the abs braced and body in a straight line from toes (knees) to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Elevate your feet onto stairs or a bench.
• Take 5 seconds to lower yourself down until you are 2 inches off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.
Push-Up with Hands on Ball
• Place your hands on a Stability ball and keep your feet on the floor.
• Perform regular push-ups. Make sure your grip does not bother your wrist.
• Keep your body in a straight line at all times.
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