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
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,