Bis and Tris Pump

It’s a great feeling to end the week with a solid pump in your bis and tris. After a long work week and heavy training with back, chest, legs, and shoulders, arm day is saved for Fridays.

My arm training has taken a new turn lately. As with the rest of my body parts, my reps are slower and concentrated.

Bis and Tris Pump Workout

  • Alternate Dumbbell Curls: 4 x 8-12
  • Preacher Curls: 4 x 8-12
  • Cable Pushdowns: 4 x 8-12
  • Seated Overhead Extensions Machine: 4 x 8-12
  • Barbell Curls: 4 x 8-12
  • One-Arm Pushdowns: 4 x 8-12



Jasons Instant Knockout Review - Pullups

You may notice that after hitting 2 exercises for biceps I started working triceps and switched back to a bicep exercise (followed by a final tricep exercise). What’s the reason for this? My biceps were burning after those first 2 exercises. I had an extreme pump.

This style of training really knocks the wind out of you. You’re not just moving weight from point A to point B; you’re working the muscle throughout each entire rep. This create an unbelievable pump.

After training arms I chose 1 exercise for calves and did rest-pause sets until I hit 75 reps. I ended with cardio, which lately I’ve been walking every morning for 30 minutes on the treadmill, on a slight incline.

Train with Passion,


2 Comments on Bis and Tris Pump

  1. At first I noticed immediately after attended prevail (the first year I did that day), and the rest of the training was mostly good, but even now my forearms feel “stopped” at some harassment in my hand, and sorry below the biceps, to stretch your hands,.

    I think I do not stretch properly before exercise, but I’m wondering if there is any light shed on it. Do I have to wear something? Do I have to get used to it? Thank U!

    • I always recommend stretching after a workout. Pain in your hand may be from being on a computer a lot so you may want to take something for your joints or find some sort of cream that will relieve the pain.

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