The Arm Destroyer, Bicep Exercises, Russian Style

I’m currently in China and have settled in a really cool town, there’s a good mix of locals and westerners. I found this little gym, it’s like half Kung Fu academy, half gym. It’s pretty low tech, but suits me down to the ground, weights and benches, although they could do with a power rack.

I met this colourful Russian character down the gym, who introduced me to The Arm Destroyer, he said he found it online somewhere, after giving it a go, I thought I’d share it with you guys.

First off, this is no walk in the park, I’ve tried this once, and have to say it’s the most I’ve ever brutalized my arms, we’re talking serious DOMS (delayed onset muscle soreness) here. I challenge you to try it at least once, but you’ve been warned, it’s pretty hardcore, don’t plan on using your arms for a while after.

There’s no fancy equipment needed, just a pull up bar, a chair and a stopwatch.

Your mission, should you accept it, is to complete the following in as quick a time as possible:

50 Pull-ups (narrow or wide grip)

50 Push-ups

50 Chair Dips

50 Chin-ups (narrow or wide grip)

And it has to be in that order!!

Can you handle it?

Make sure you’re properly warmed up before you attempt this. Having some good workout music, such as the classic Eye of the Tiger, helps. Having a crazy Russian shouting in your face also helps, though harder to find.

I wouldn’t really advice this as a regular routine, you can make significant gains with allot less effort, but it is good every now and again, to give your arms a hammering like this.

Try it and post your times here, I did it in 9 minutes and 57 seconds, my Russian friend took a little longer, he put it’s down to an extra bit of body fat.