Is it a strip set? A dropset? Are we running the rack here? We really have no clue. What we do know, however, is that this diabolical little circuit is a finisher in every sense of the word: Once you’ve completed it, your arms will, indeed, be finished.

Line up four pairs of dumbbells on a rack, a bench, or on the floor. Set them in descending order, from heaviest to lightest. For guys of average to above average strength, a challenging dumbbell lineup would be 40 pounds, followed by 30, 25, and 20. Next to your dumbbells, place a 45-pound plate.

First, perform 10 double hammer curls, using both arms at the same time, with the 40-pound dumbbells. Then, without resting, do the same with the 30s, the 25s, and then the 20’s. Finally, and again without resting, statically hold the 45-pound plate at the halfway point of a curl (your elbows should be bent at 90 degrees, with your forearms parallel to the floor). Starting with 40-pounders is challenging, so if you can’t make it all the way through your first time out, drop the weights down to a lighter combination and try to get through three rounds, resting 90 seconds between rounds.

40-pound Dumbbell Hammer Curl 1 set
30-pound Dumbbell Hammer Curl 1 set
25-pound Dumbbell Hammer Curl 1 set
20-pound Dumbbell Hammer Curl 1 set
Static Plate Hold

Muscle & Fitness