In this episode of BTS84, Gabe gives us the details on the day’s massive arm workout that includes tons of super sets for an incredible pump. We also get answers to some of the most commonly asked questions on Body Spartan’s website, social media, and Live Chat – regarding the Genesis program and fitness in general. Full video and arm workout below!
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Body Spartan arm super sets workout for triceps and biceps
Everything in this workout should be done with strict form. Gabe used mostly super sets in this workout to get a massive pump. The final two exercises were isolated for each muscle group with high reps and low rest.
The full arm workout is below!
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Cable triceps reverse grip pushdowns super set with wide grip cable biceps curls
Fully extend the triceps and flex/contract at the bottom of the push down. For the biceps, try to flex at the top without using your shoulders to move the weight.
| Set | Super Set | Reps | Rest |
| 1 | Yes | 30/20 | 2 minutes |
| 2 | Yes | 20/20 | 2 minutes |
| 3 | Yes | 18/18 | 2 minutes |
| 4 | Yes | 16/16 | 2 minutes |
| 5 | Yes | 12/12 | 2 minutes |
Cable triceps pushdowns (standard) super set with medium-grip biceps curls
Same form for both triceps and biceps here. All we’ve done is change the grip width and hand positions.
| Set | Super Set | Reps | Rest |
| 1 | Yes | 30/20 | 2 minutes |
| 2 | Yes | 20/20 | 2 minutes |
| 3 | Yes | 18/18 | 2 minutes |
| 4 | Yes | 16/16 | 2 minutes |
| 5 | Yes | 12/12 | 2 minutes |
Standing triceps single arm extensions with a rope super set with seated dumbbell concentration curls
Refer to the BTS84 video above for an explanation of the form for both of these.
| Set | Super Set | Reps | Rest |
| 1 | Yes | 20/20 | None |
| 2 | Yes | 18/18 | None |
| 3 | Yes | 14/14 | None |
| 4 | Yes | 12/12 | None |
Close grip bench press on smith machine
Keep the elbow in tight as much as possible and soft lock at the top. Make sure to stop the momentum at both the top and the bottom and use ONLY the triceps to move the weight. This is done by contracting the triceps only, or as much as possible. Get a good 1/2 second contraction at both the top and bottom of the movement.
| Set | Drop Set | Reps | Rest |
| 1-4 | No | 20 | 1 minute |
Hammer curls
Be sure to avoid swinging the dumbbells on these. Curl both arms at the same time to minimize rest in between reps and to keep constant tension on the muscles.
| Set | Drop Set | Reps | Rest |
| 1-4 | No | 20 | 1 minute |
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Body Spartan All Access
Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL- Get full access to our all of our amazing programs
- Full, custom calculated nutrition
- 10 & 12 week programs
- Instructional videos
- Full workouts
- Triphase, polymorphic, and contest prep style training
- Body composition tracker