Get Malachi Walker’s Arms

The 2009 NPC Junior Nationals Middleweight Open Class champion and Twinlab-fueled trainer shares his pump-tastic arm workout.

“Malachi's Advanced Arm Attack”
^{(Always consult your physician before beginning any diet or exercise program.)}
Scroll down for exercise descriptions

Biceps
Do “Superset 1,” “Superset 2” and “Cable Curl 21s” together as a circuit three times. Take 60-90 seconds rest between sets.

Superset 1
Straight Bar Negatives: 10 reps
Alternate Supine Dumbbell Curls: 24 reps

Superset 2
EZ-Bar Negatives: 10reps
Dumbbell Hammer Curls: 15 reps

Cable Curl 21s

Triceps
Do “superset 3,” “superset 4” and “Body Weight Bench Dips” together as a circuit three times. Take 60-90 seconds rest between sets.

Superset 3
Smith Machine close grip bench press: 10reps
Rope cable pushdowns: 15 reps¬

Superset 4
EZ-Bar Skull Crushers: 15 reps
Dumbbell 2-Part Kickbacks: 10-15 reps

Body Weight Bench Dips: Until Muscle Failure

Exercise Descriptions

Straight Bar Negative
Start standing with a straight curl bar loaded with more weight than you can curl without momentum.
Use full body momentum or a partner’s assistance to get the bar up to a complete curled biceps contraction. Then slowly lower the bar using only your bicep muscles. Keep tension on the biceps until the curl bar is back at your thigh. Repeat the movement.

Alternate Supine Dumbbell Curls
Start standing holding a dumbbell in each hand at your sides. Without using any body momentum or swing, curl your arm up, rotating your wrist outward so that your palm is face up by the time your elbow is at 90 degrees. Complete the curl and return to the starting position.

EZ-Bar Negatives
Same as Straight Bar Negatives, but with an EZ-Bar.

Dumbbell Hammer Curls
Start standing holding a dumbbell in each hand at your sides, palms facing inward. Without using any body momentum or swing, curl your arm up and keep your palms facing inward, as if you were holding a hammer. Complete the curl and return to the starting position.

Cable Curl 21s
Grip a short straight bar attached to a low cable pulley. Perform 7 reps, only contracting the muscle a third of the way up. Then perform 7 reps contracting the muscle the top third of the contraction. Then complete the set by performing 7 reps in a full range of motion from the bottom all the way up.

Smith Machine Close Grip Bench
Lie on a flat bench under a Smith machine bar. Grip the bar inside of your shoulder width with your elbows facing out. Press with pressure in your palms and flex your triceps on the way up and maintain tension in your triceps on the way down.

Rope cable pushdowns
Grip a rope attached to a high cable pulley, with each hand placed just above the wooden/rubber stoppers of the rope attachment. Press down and away from your body and pull the rope apart as you press down. Flex your triceps at the bottom of the movement and slowly reverse your arm extension while maintaining tension in your triceps.

EZ-Bar skull crushers
Lie flat on a bench with an EZ-bar positioned straight above your head. Keep the angle at your armpit slightly bigger than 90 degrees so you maintain tension in the triceps at the peak of the movement. Slowly lower the bar just below the top of your head with a full stretch on the triceps, and then contract the triceps straightening your arms back to the beginning position.

Dumbbell 2-part kickbacks
Stand bent at the waist with your torso parallel with the floor. On the first rep extend your arms straight back holding the dumbbells with your palms facing the floor. On the second rep extend your arms straight back holding the dumbbells with your palms facing your sides.

The combination of these 2 movements equals 1 repetition for the 2-part D.B. kickback.

Body weight Bench Dips
Position your body just off the edge of the side of a flat bench. Hold all of your bodyweight in your palms. Keep your legs straight in front of you with your heels on the floor and enough bend at your waist so your torso is perpendicular with the floor. Lower your body, bending at the elbows so you feel a stretch in your triceps, and then lift your body by straightening your arms and flexing your triceps.

Learn more about Malachi Walker.