Arm Blasting Workout and Protein Shake Recipe

Arm Blasting Workout and Protein Shake Recipe

Orion's Arm Blasting Workout

After this arm pumping workout you arms will be so beat, you wont be able to open up a pickle jar!

The finisher is a Superset Ladder Drop Set. What that means is this; perform the first exercise, in this case it’s a Cable Bar Pushdown, for 10 reps. Immediately, increase the weight and perform a second set of 10 reps. Continue to do this until you fail and cannot perform 10 reps.

Then, go down in weight performing 10 reps or until failure until you reach back down to the starting weight. Without rest, move on to the next exercise and perform the same drill. After completing one set of each, take your rest break. Perform this for 2 sets. Rest approximately 60-90 seconds between each set.

Close Grip Bench Press 4 x 12
Bicep Curls 21’s   3 x 21
Skull Crusher   4 x 12
Alternating Dumbbell Curl 4 x 10
Reverse Grip Cable Pushdown 4 x 15
Dumbbell Hammer Curls  4 x 12


Finisher: Superset Ladder Drop Set each exercise.

Cable Bar Pushdown 2 sets
Preacher Curl  2 sets


Double Chocolate Banana Protein Shake


  1. 1 cup Unsweetened Organic Almond Milk
  2. 1 Scoop Optimum Nutrition Platinum Hydro Whey – Chocolate (Orion’s choice)
  3. 1 Medium Banana
  4. 1 Tbsp Baking Cocoa



  1. Throw all ingredients into a blender and blend until smooth. If you need to, add more liquid or ice until you get the desired texture.
  2. Consume and enjoy.
  3. Note: You can use use any protein powder of your choice. This is one we like and personally use so we went with the Hydro Whey.

Calories: 305
Protein: 34g
Carbohydrates: 33.5g
Fat: 5.4g

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