Jason’s Big Arms Workout
Walking out with the extreme arm pump I had after training biceps and triceps prompted me to share. I meant to post my arm workout yesterday so I’m a day behind. I started out by training triceps and as soon as I finished, one of my gym buddies showed up and we trained biceps together. As I’ve said in the past, I often train triceps first because they’re the bigger part of your arms.
I’m calling this workout blog post my ‘big arms’ workout because of the enormous pump I got. My triceps were already pumped by the time my buddy showed up and we trained biceps together. But I still had a lot of gas in the tank for bis. Let’s get to the workout that I’m late on posting.
Arm Pump Workout
Rope Extensions: 3 sets x 20 reps
Reverse Overhead Rope Extensions: 3 sets x 12 reps
Skull Crushers: 3 sets x 12 reps
Seated Overhead Extensions Machine: 3 rest-pause sets x total of 20+ reps
Standing EZ Bar Curls: 4 sets x 10 reps with drop set on final set
Incline Dumbbell Curls: 4 sets x 12 reps
Preacher Curls: 3 rest-pause sets x total of 20+ reps, 1 final pump set of 20 reps
As far as training triceps, some people call extensions pushdowns. Either one works as long as you know what exercise I’m talking about. Rope extensions (or rope pushdowns) are where you hold the ropes in front of you while facing the cable stack. From there, you extend the ropes down towards your waist and flex your triceps at the peak of the movement by twisting the end of the ropes out a little. The key is to keep your elbows by your side and keep them straight with no swaying. The same concept goes fro reverse overhead rope extensions but your elbows are up by your head for those.
I made sure to we used strict form on biceps in order to really target the muscle. There’s a time and place you can let your reps get a little sloppy in order to get those last few in. But too many times I see people swinging the curl bar up to the chest throughout the entire set. That does nothing but feed your own ego and it just looks ridiculous. Not to mention, the muscle isn’t getting much from that. So I’m all about dropping the weight down and using controlled reps and good form for biceps.
A key note for this arm workout is that rest between sets were minimal, maybe 45 seconds, sometimes less. And anytime you see ‘rest-pause’ the brief rest time was about 10 seconds before hitting the 2nd part of that set. The rest-pause sets were 2 sets in 1. I also hit 3 exercises for calves at the end of my workout.
Train with Passion,