sleeve busting arm workout

by Jason Stallworth

July 2, 2020

It’s Friday and you’re itching to go out and have a good time with your friends tonight. And you’ve got your ‘s-medium’ shirt laid out, ready to go!

Look, you work hard for your physique. In fact, you bust your ass in the gym! And there’s no better way to show it off than having sleeve-busting arms.

In this post, you’re going to get 3 arm workouts you can do before going out. Best of all, these workouts will maximize the pump in your biceps and triceps

And at the end of this post, I’m also going to give you some tricks on how to maintain your pump so that your arms are looking jacked all throughout the night!

Arm Workout 1 – Huge, Jacked Arms

working out at the gym bodybuilding
ExerciseSets x Reps
EZ Bar Curls4 x 8
Dumbbell Hammer Curls4 x 10
Cable Curls3 x 12*
Skull Crushers3 x 8
Single-Arm Seated Overhead Dumbbell Extensions3 x 10
Rope Pressdowns3 x 12*

*Do a drop set on final set by reducing the weight by about 30%

This is a basic bodybuilding arm workout. You’re starting your workout basic mass building movements using moderate-heavy weights. After that, you’ll gradually increase your reps for the next few exercises.

At the end of this workout, you’ll hit some drop sets to pump more blood into your biceps and triceps. This is a technique that will help you maintain a longer pump.

*Get extreme pumps by taking PreFierce pre-workout! This stuff is awesome!

Arm Workout 2 – Pumped Up with Supersets

Triceps - rope pushdowns
ExerciseSets x Reps
Reverse Overhead Rope Extensions3 x 10*
Preacher Curls3 x 10
Single-arm Cable Pressdowns3 x 10*
Incline Dumbbell Curls3 x 10
Preacher Curls3 x 12*
Rope Pressdowns3 x 12

*Superset with the next exercise

In this arm workout, you’re supersetting a bicep exercise with a tricep exercise. For example, once you do a set of reverse overhead dumbbell extensions you’ll immediately go do a set of preacher curls.

The awesome thing about supersetting biceps and triceps is you’re working agonist with antagonists muscles. This gives you a tremendous and full-arm pump!

Arm Workout 3 – Sleeve-Busting Pump with Rest-Pause Sets

Barbell curls - bw
ExerciseSets x Reps
Lying Dumbbell Extensions4 x 10*
Barbell Curls4 x 10*
Cable Pressdowns4 x 12*
Alternating Dumbbell Curls4 x 12*

*Do a rest-pause set on the final set

This is one of my personal favorite arm workouts, and here’s why…

Rest-pause sets are one of the best ways to completely exhaust your muscles. This is where you do a set, rest for 10-15 seconds, and pump out another set using the same weight.

If you do this right, you’ll only be able to get about 5-6 reps on the rest-pause set.

It sounds crazy, and it’s quite brutal. But it works, especially for getting that extreme pump.

You’re also alternating exercises for biceps and triceps. This is partly due to rest-pause sets being so tough (for example, you’ll give your biceps a little break by working triceps next).

And I’ve personally found that I get better pumps when alternating these muscles as opposed to training biceps then training triceps, or vice versa.

That said, I encourage you to try different methods to see works best for you. It’s also great to simply change things up in the gym from time to time.

*One way to ensure you get a good pump in the gym is by taking a pre-workout that has the right ingredients to increase blood flow.

It’s also important to have mental clarity and focus while working out so that you can concentrate more on the specific muscles you’re training.

My recommended supplement for this is PreFierce.

This is a product that The Muscle Program proudly promotes simply because it works awesome! You can learn more about this pre-workout and the company by clicking the link below:

Learn More About PreFierce Pre-Workout

How to Keep Your Muscles Looking Pumped

So, you got an awesome arm workout earlier and now you’re out roaming the town or on our date. But now you may be wondering…

How long after a workout does the muscle pump last?

Your best pump is going to be within about two hours after your workout. But there are some things you can do to maximize your muscle pump…

I’m going to give you some tips below to help maintain the pump in your arms after your workout (some of these are also things you can do during your workout):

  • During your workout: Flex your arm muscles between sets. You can do this by simply flexing the muscle you just worked for 10-15 seconds. This won’t necessarily have anything to do with how long your pump lasts but it will help you add more shape to your biceps and triceps.
  • Towards the end of your workout: Start stretching your triceps and biceps between sets, and right after your workout.
  • Immediately after your workout: Make sure to drink a post-workout shake with that’s high in fast-digesting protein and simple carbs. Muscle growth is all about recovery, so you need to kick-start the recovery process as soon after you finish your workout. It also doesn’t hurt to throw in some creatine in your shake.
  • 1-hour after your workout: I get it, you’re about to go out and don’t want to feel or look bloated so you may not want a heavy meal. However, an hour after your protein shake make sure you get some sort of slower-digesting protein and complex carbs. This will help continue to ‘feed your muscles’ for the next several hours.
  • While you’re out: Step away every 30-40 minutes and flex your biceps and triceps. Yes, I know this sounds cheesy but it will help you maintain that pump. Try 4-5 ‘sets’ of 15 seconds each flexing your arms.
    *I don’t recommend doing this in front of everyone, although that’s an option, too, I guess!

How to Look More Pumped While You’re Out

When you’re wearing a tight shirt, your arms are going to stick out the most while you’re out. Those veins popping out are going to be noticeable for sure.

However, you may also want to consider throwing in a few sets for chest and back before you go out. I know I just added more to your ‘going out workout.’ But here’s the thing about chest and back…

Training these muscles also work your arms:

  • When training chest, you’re also working your triceps with pushing movements
  • When training back, you’re also working your biceps with pulling movements

You don’t necessarily need to do an entire workout. And you can throw this at the beginning of your workout before you train arms, like this:


  • Incline Bench Press: 4 x 12
  • Cable Flyes: 3 x 15


  • Lat Pulldowns: 4 x 12
  • Hammer Strength Rows: 3 x 15

After that, you can throw in a few sets for biceps and triceps. I imagine this workout would take about an hour and 15 minutes.

Here’s another reason to consider hitting chest and back before going out…

Working these muscles are going to give your entire upper body a pump, which is going to make that tight short expand even more. And since these are larger muscles, you’ll naturally maintain your overall pump longer.

Of course, these are more muscles you’ll need to flex when you step away from your friends to maintain that pump. But it may be worth it to look bigger and more jacked that night.

Alright, it’s time for you to get ready to hit the gym and then enjoy your night out while looking awesome! If this post helped you, please consider sharing it.

Excuses Don’t Build Muscle,


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