Get explosive gains with this arm blast!
But first, to maximize focus, energy and PUMP be sure to take your ENRAGE preworkout 15-20 minutes before trying this workout!
If your goal is bigger arms you've come to the right place. This workout will not only help build your arms but also give you a skin bursting pump along the way. One of my favorite parts of training, the PUMP!
Follow these steps to the ultimate arm blasting workout!
1. GOOD FORM AND FULL ROM
In my book, good form and full ROM (Range Of Motion) are essential to get the optimal befits out of your exercises. You want a full extension and a full contraction every rep. Always focus on the muscle being worked (Mind-Muscle Connection) and control your tempo. I rarely use a set tempo, just always keep the weights and movement under control.
With that being said, at the end of the sets, it's OKAY to comprise form a little to get those last 1-2 reps out. We want full effort here, no slacking!
2) INCREASE YOUR WEIGHT
Generally I will increase my weight as I decrease my reps, you'll see the outline below. If the exercise is 4 sets of 15, 12, 10, 8 then usually I am increasing my weight along the way. Sometimes its just once, sometimes it's every set. You can asses this as you go along, always trying to reach a point of failure with your desired reps. The reps per set should be a ball park! If you get to 10 and have 2 more in you, then hit a few extra reps, and then increase the weight for the final set. Don't let the counting get to your head, during your workout you can always improvise and adjust. For optimal results we must train at our optimal level.
3) WORK THE ANGLES
We'll use a few different exercises to target the various parts of the bicep (biceps brachii, brachialis), and the tricep (triceps brachii). This will help with overall development of the muscles.
In the workout below, different angles and pieces of equipment with different hand placements will be used. It's always a good idea to vary these. Also note, if a specific position doesn't feel comfortable then adjust to one that feels more comfortable and natural. If you feel an unwanted strain when using a specific piece of equipment or movement, stop and adjust.
I usually rest 45-60 seconds between sets. Always trying to push myself till failure each set. My warm up consists of a few light sets to start with.
During my working I always mix 1 scoop of ENDURE BCAA with 24oz of ice cold water in my eFlow Shaker! I definitely feel the increased pump from the Citrulline and Arginine, along with the improved endurance and recovery.
|WORKOUT 1: BIS & TRIS||SETS X REPS|
|Barbell Curls (warm up 2 light sets)||4 X 15,12,10,8|
|Rope Tricep Extension||4 x 15,12,10,8|
|Standing Cable Curls||4 X 15,12,10,8|
|Lying Skull-crushers (ez curl bar)||4 X 15,12,10,8|
|Reverse Grip Curls (ez curl bar)||4 X 15,12,10,8|
|Seated Dumbbell curls||4 X 15,12,10,8|
|Dips||3 X To Failure|
|Concentration Curl Machine||3 X 8-10|