Dr Mike Israetel’s Rapid-Fire Arm Workout Is Built for Maximum Stimulus
He's one of the most respected fitness minds on the internet, but Dr Mike Israetel isn’t just sitting behind a microphone and firing off hot takes about everything from celebrity workout plans to new studies in the field of exercise science from his Renaissance Periodization YouTube channel. Israetel—or Dr Mike, given his PhD in sport science—gets after it in the gym, too. He’s a competitive bodybuilder who practices what he preaches.
“My general philosophy when it comes to training is to training is to maximise the effectiveness of the training and minimise the downsides,” he says. How does he do that? Focusing on form and hard training in the right rep ranges while also reducing fatigue, muscle stress, and overall time spent training.
Israetel’s current fitness goal is to build up his shoulders and arms to improve his overall physique. “If my shoulders and arms were bigger, it would lead to more happiness, I think,” he quips. “Or at least better results in bodybuilding competitions.”
When Israetel joined MH to help us break down the concept of Maingaining for our latest training programme, he also gave us a look at what one of his time-saving, super effective training sessions. If you try this yourself, structure the pairs of exercises as a superset, moving from one to the next without resting.
Dr Mike Israetel’s Rapid-Fire Workout
Superset 1
Barbell Skull Crusher
3 sets of 15 to 20 reps
Keep your upper arms fixed and slightly angled back, not drifting forward as you lower the bar. Control the descent to just above your forehead or behind your head, then extend hard without flaring the elbows.
Lying Dumbbell Curl
3 sets of 12 to 15 reps
Let your arms hang straight down and keep your shoulders pinned back against the bench. Curl by driving your pinkies slightly up at the top and avoid swinging the elbows forward.
Superset 2
Cable Triceps Pushdown
3 sets of 12 to 15 reps
Lock your elbows to your sides and keep your torso still. Fully extend at the bottom and squeeze your triceps before returning under control without letting the weight stack crash.
Cable Biceps Curl
3 sets of 12 to 15 reps
Stand tall and brace your core to avoid leaning back. Keep your elbows fixed in place and focus on curling through the forearms rather than lifting with your shoulders.
Superset 3
Underhand Pulldown
3 sets of 12 to 15 reps
Grip just inside shoulder width with palms facing you. Pull your elbows down towards your ribs while keeping your chest up and avoiding excessive lean.
Close-Grip Push-Up
3 sets of 12 to 15 reps
Place your hands just inside shoulder width and keep your elbows tracking back, not flaring out. Maintain a straight line from head to heels and lower under control before pressing up with intent.
