The Muscle Tank Workout Routine You Need to Follow

When it’s time to fill out a muscle tank in style, then it’s time for a workout that will tone and grow your guns!

In this workout routine, we’re going to focus only on your arms. It’s going to be intense.

Because we’re not working any other large part of the body, we’ll keep the rest periods short.

This is done for a reason: you’ll get better blood flow and a bigger pump!

Think of how great you’ll look in a muscle tank after you’ve put all the work in.

Remember, this workout will only build muscle if you’re giving your body enough calories to increase your lean mass.

Now, let’s get started.

First: Bench Press with Close Grip

If you have a personal trainer, share this routine with them.

To start out, line up your hands with the beginning of the knurling. Warm up with lighter weights and kill a set of 12-15 reps.

Don’t lock out your elbows at the top of your movement. When you lock out, you’re creating elbow stress instead of muscle stress.

When you keep your elbows bent, you’ll maintain consistent stress on the triceps. This makes the routine more difficult and effective.

  • 1 warm up set, 12-15 reps
  • 4 sets, 12-14 reps
  • Rest for 60 seconds between

Second: Skullcrusher with EZ Bar

Use the EZ bar to remove unneeded stress from your wrists.

In this exercise, it’s important to keep elbows tucked and your movements controlled and slow.

Keeping your elbows out will put the stress on your shoulders, not your triceps. It’s also a great way to end up with an injury.

  • 4 sets, 10-12 reps
  • Rest for 60 seconds between

Third: Alternating-Arm Cable Push Down

This exercise is mainly to increase blood-flow to the triceps and increase the pump.

To further challenge yourself, do the pushdowns without using a handle.

  • 3 sets, 12-15 reps alternating arms
  • Rest for 60 seconds between

Fourth: Hammer Curls While Standing

Remember to curl with your hands out a bit. Always keep elbows back.

We’re using dumbbells for this exercise. Do your best to curl with both arms simultaneously. If you get too tired, alternate your curls.

  • 4 sets, 10-12 reps
  • Rest for 60 seconds between

Fifth: Alternating Dumbbell Curls While Sitting

If you have to lower weights a bit to perform this properly, then do it. It’ll help you stay away from injury and you’ll get better results.

Remember to rotate your hands so they’re supinated at the top of each curl.

  • 4 sets, 10-12 reps
  • Rest for 60 seconds between

Sixth: Inclined Preacher Curl

A standard preacher bench can do damage to your elbow joints. Therefore we’re going to use an incline bench for these preacher curls.

The benches pad doubles as a safety stop to keep your elbows from hyperextending.

  • 3 sets of 12-15 reps
  • Rest for 60 seconds between

Seventh: Curls with the EZ Bar

Always keep elbows back and squeeze at the peak of the curl as much as you can. The more you squeeze, the more you’ll feel the burn and soreness in the coming days.

  • 3 sets of 12-15 reps
  • Rest for 60 seconds between

Your Muscle Tank Workout is Complete!

That’s it! Do this routine 3-4 days a week and watch those guns begin to explode!

Remember, this workout is for men or women, so women don’t be shy about crushing it.

When you’re ready to show off those arms, pick up one of our sleeveless shirts.

We’ll see you at the gym.

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