I’ve been doing 2 workouts per week for a year now.
Occasionally I’ll throw in a third.
For this third workout…
It will typically be a fun arm workout.
It’s not physically demanding and just really blows up the arms.
Especially if you take Nitro before the workout.
If your arms are a stubborn muscle group, consider adding this arm workout in occasionally.
One of the goals of this workout is to get a pump.
But not only will you get a pump…
This workout will stretch your fascia, the connective tissue surrounding your muscle groups.
Stretching your fascia gives your muscles more room to grow.
Getting a pump will stretch the fascia.
But you can take it a step further by implementing “Antagonistic Supersets”. This is a superset where you work opposing muscle groups back to back.
Works well with biceps and triceps.
I like to start with incline dumbbell curls.
You want to do these with constant tension, no rest at the top or bottom of reps.
This really pumps the biceps with blood.
Also, give you more of a stretch at the bottom compared to most other types of curls.
You are perfectly set up for the second exercise in the superset.
Without resting…
Crank out a set of dumbbell incline triceps extensions.
*When you work your triceps, it stretches the biceps, and vice-versa. It makes this superset killer for getting the pump and stretching the fascia surrounding these muscle groups.
I like aiming for sets of 8-10 reps for both exercises.
Do 2 warmup sets and 2 work sets.
So 4 total supersets.
Actually, let me outline the whole arm workout here.
- 4 sets of 8-10 reps of the Bicep/Tricep superset
- 4 sets of 10 reps of Machine Curls (60 seconds rest between sets)
- 4 sets of 10 reps of Pushdowns (60 seconds rest between sets)
- 1 set of Reverse EZ Curls 15 reps (then rest pause 5 + 5 + 5)
Note: Use the same weight for all 4 sets for machine curls and pushdowns. Also, feel free to do rope curls in place of machine curls.
The final exercise is a finishing move.
Grab an EZ Curl bar with a reverse grip.
Do a set of 15 reps, rest for a few seconds, crank out 5 more… rest for a few seconds, and 5 more, etc.
Continue like this 2-3 more times (it will burn).
The focus of this exercise is to push the pump to the limit.
I get a better pump when I stop short of the bottom and a bit short of the top of each rep.
The middle 2/3 range of the exercise.
This keeps contact tension on the muscles being worked.
People who don’t understand what I’m doing here will complain that I’m only doing partial reps or I’m using momentum.
This would be an issue if this were my only bicep exercise.
But this is a finisher.
Big difference.
Also, I like to follow this arm workout with a brief ab workout… a few sets of hanging side-to-side knee ups.
Give this workout a try!
If you really want to push the pump and give your arms more potential to grow?
This improves blood flow to the muscles.
The pumps are insane.
Talk Soon,
Greg O’Gallagher
P.S.
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