Try this Arm Blasting Workout

Posted by Mark Hamilton on

Triceps Workout

Rope pushdowns 3 sets x 20 reps - as you drive down on the concentric phase of your rep, pull the rope apart at the bottom and rotate your wrists so that your palms are facing the ground. Once you've reached the point of full extension, tense and hold your triceps in this position for 1 second before moving into the eccentric phase. This will REALLY drive blood into the area and ultimately generate a great mind/muscle connection. Also make sure you use 2 second negatives on EVERY rep. 

 

Straight bar pushdowns & overhead bar extensions superset 3 sets x 20 reps - read this carefully Mark because I want you to smash this! You are looking to do 20 reps with the first exercise and then immediately move into the next exercise and do another 20 reps. However, you are going to be doing THREE circuits of this as ONE set, which equates to 3 drop sets on each exercise effectively. One set will equate to around 60 reps on each exercise. Make sure you stick to 2 second negatives which is going to Hurt, but this is going to give you pump like never before as you're attacking all 3 heads of the triceps with this in one go. 

 

Biceps Workout

Seated dumbbell curls 2 sets X 25-30 reps - to really drive blood into the biceps you are doing to do this exercise with a 1 second pause/squeeze at the top of each rep. This will also create a LOT of tension in the biceps with the amount of reps you're doing. Again I'm looking for 2 second negatives.

 

Cable straight bar curls & drag curls superset 2 sets X 20 reps - 

this is going to cause a huge level of discomfort for you in your biceps, so get ready for it! This is all about forcing as much blood into the biceps with a significant amounts of tension. You're going to start with a conventional full ROM (range of motion) curl using the cable machine, and after the 20 reps move straight into drag curls. Pin your shoulders back, tuck your elbows back and really focus on the squeeze at the top of each rep. Like before, 2 second negatives are a must here!!

 


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