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Tommy Lister Arm Workout
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What was Tiny Lister's arm workout?
Tommy "Tiny" Lister is an actor and a retired pro wrestler. He is known for his roles in films like Runaway Train, Blue City, Armed and Dangerous, and 8 Million Ways to Die. He also made some appearances in many telivision shows.
Tiny Lister appeared as Zeus in WWF and Z-Gangsta in WCW. He also appeared in the wrestling movie "No Holds Barred" in 1989. This movie brought feud in the WFF between Hulk Hogan and Zeus. The two rivals later decided to face each other in a tag team match at summerslam 1989 which featured Zeus and Sage vs Hogan and Beefcake. The match ended in victory for hogan and his friend.
Hogan and zeus later fought at survivor series but hogan won by disqualification. Their feud ended when Hulk and Beefcake beat Zeus and Savage at No Holds Barred pay-per view rematch. He retired from wrestling few years later. His other films include Men of war(1994), When you're dead(1995), Judgement Day(1999) and Dracular 2000 (2004).
Lister was 6 foot 5 inches tall, weighed 300 pounds and his arms measured 24 inches. Here's the workout routine he used to build his massive arms.
Tiny Lister Arm Routine
WARM UP - Biceps curl 15 reps
CROSS BODY HAMMER CURL 3 SETS 6-8 REPS
I usually start my my workout with cross body hammer curl. Grab two dumbbell with your palm facing each other, then curl your left dumbbell across your right chest, lower it slowly and curl the other dumbbell across your left chest. Sweeze the biceps at the top of the movement. Make sure you don't swing the dumbbells.
PREACHERS CURL 3 SETS 6-8 REPS
I prefer to use an EZ- curl bar but you can also use a straight bar. Grab the bar with your palm facing forward, place the back of your arm on the bench pad. Then curl the bar toward your shoulder and slowly extend your arm. Make sure to take other muscles out of the movement.
CABLE CURL 3 SETS 10-12 REPS
I usually end my biceps workout with cable curl. This is an excellent way to hit the biceps hard. Grab the cable bar with an underhand grip then curl to your shoulder and slowly extend your arm.
CLOSE GRIP BENCH PRESS 6-8 REPS
I usually start my triceps exercise with the close grip bench press. This is a good way to strenghten the back of your arms. Grab a barbell with your hands six inches apart, then slowly lower the dumbbell untill it almost touches your chest and push the bar up. Flex your triceps.
LYING TRICEPS EXTENSION3 SETS 6-8 REPS
Lie on a bench and hold an Ez bar with your palm facing forward, then bend your elbows untill the bar almost touches your head and slowly extend your arms. Flex you triceps.
TRICEPS PUSHDOWN 3 SETS 10-12 REPS
I usually end my workout with the triceps pushdown. Hold the cable bar with your with your palm facing downward, then lower the bar by extending your arms downward and slowly release the dumbbell upward. Flex your triceps hard downward and keep other muscles out of the movement.
For more information go to Old School Arm Training
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