Blowing Up Bis and Tris

Blowing Up Biceps and Triceps

This morning was a tough arm workout which led to an extreme pump. It was one of those workouts where you walk away with your arms out to the side because you’re feeling so swole! Like Arnold, I’m a huge fan of the pump.

Friday Arm Workout


Dips: 5 x 20

Cable Pressdowns: 4 x 12-15

Overhead Reverse Rope Extensions: 4 x 10-12

One-Arm Cable Pressdowns: 4 x 12-15


Incline Dumbbell Curls: 4 x 10-12

Standing EZ Bar Curls: 4 x 15

Seated Concentrated Hammer Curls: 4 x 12


Prime Male

I typically train triceps before biceps. The bulk, no pun intended, of your arm mass comes from your tri’s. I see a lot of folks pumping out curls yet they don’t do as much for their triceps and they wonder why their arms aren’t growing. This is also why I tend to do more volume for triceps.

This morning’s arm workout was very concentrated and focused. As I stated above, I was going for the pump. My arm workout was only 45 minutes. I hit some calves and cardio after that.

Train with Passion,


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