Gabe and Jacolby lay waste to their triceps and biceps in one of the most vicious arm workouts yet.
It’s early morning at the House of Gainz in Georgetown, TX. With Kratos preworkout already in his system, the iron will and mindset to be the hardest worker in the room, and a fresh recruit for Body Spartan, Gabe lays down the rules and the two get straight to work.
A quick warm up with side and front delt raises to start working the blood into the connection points of the biceps tendons, followed by two warm up sets with cable curls, and it was time to put up or shut up.
Join Gabe and Jacolby for this fierce, hour and a half arm workout!
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Triceps pushdowns super set with cable curls
This is one of Gabe’s favorite exercise super sets to start with for his arm workouts. It allows a progressive increase in weight while keeping the tension on the target muscle groups the entire time. As always, form is critical to get the absolute most out of this arm workout. The elbow is the hinge and the upper arm stays locked in place for both exercises. Use a medium or shoulder-width grip for both of these exercises.
Also, with each set, the weight is increased.
For super sets, there’s no rest in between the triceps and biceps exercises. You rest when the combination of the two are both complete.
| Exercise | Set | DS | SS | Reps | Rest time (min) |
| Triceps pushdowns super set with cable curls | 1 | — | Yes | 20/20 | 2 |
| 2 | — | Yes | 20/20 | 2 | |
| 3 | — | Yes | 20/20 | 2 | |
| 4 | — | Yes | 20/20 | 2 | |
| 5 | — | Yes | 20/20 | 2 |
Triceps overhead extensions super set with seated hammer curls
This exercise for the arm workout will also be a super set. However, we will be dropping the reps slightly each set as we increase the weight. For hammer curls, make sure the hinge is at the elbow and your upper arm doesn’t move during the exercise.
| Exercise | Set | DS | SS | Reps | Rest time (min) |
| Triceps overhead extensions super set with seated hammer curls | 1 | — | Yes | 20/20 | 2 |
| 2 | — | Yes | 16/16 | 2 | |
| 3 | — | Yes | 12/12 | 2 | |
| Triceps overhead extensions | 4a | Yes | — | 8 | None |
| Triceps overhead extensions | 4b | Yes | Yes | 12 or failure | None |
| Seated hammer curls | 4c | Yes | — | 8 | None |
| Seated hammer curls | 4d | Yes | — | 12 or failure | 2 |
Reverse grip triceps pulldowns super set with reverse grip hammer curls
You’ll notice for the triceps pulldowns in this part of the arm workout, Gabe and Jacolby use a bent-over stance. They lock their upper arm in place and continue to use the elbow as the hinge. This is a more advanced position that focuses more on the long head of the triceps. If you are struggling with form on this, it’s OK to stand straight up and move closer to the cable apparatus. Then you can use the same reverse grip.
For the reverse curls, we typically will use less weight than the triceps. If you are new to reverse curls, make sure you start light. Heavier weight on an untrained brachialis muscle can lead to injury. So be sure to start lighter and slowly kick up the weight set by set.
Also, for the reverse cable curls, a closer grip was used.
| Exercise | Set | DS | SS | Reps | Rest time (min) |
| Reverse grip triceps pulldowns super set with reverse grip hammer curls | 1 | — | Yes | 20/20 | 2 |
| 2 | — | Yes | 20/20 | 2 | |
| 3 | — | Yes | 20/20 | 2 | |
| 4 | — | Yes | 20/20 | 2 |
Single arm cable triceps extensions
If you have a single arm rope attachment, use it. If you don’t, you can do what Gabe and Jacolby did and tie a knot in one end of a double ended rope attachment. The goal with this triceps exercise is to lock your upper arm against your pec muscle and minimize any movement in the upper arm. At this point in the arm workout, you’re triceps are going to be pretty fried. So the idea is to continue to pump blood into the muscle cells by using higher reps and strict form.
| Exercise | Set | DS | SS | Reps | Rest time (min) |
| Single arm cable triceps extensions | 1 | — | — | 20 | 2 |
| 2 | — | — | 18 | 2 | |
| 3 | — | — | 16 | 2 | |
| 4 | — | — | 12 | None |
“Chicken” – Biceps curls drop set with training partner
Chicken is a game right out of our Big Arm Bible Program. The idea is to do one or two massive drop sets with single arm curls, starting with the heaviest weight and moving down the ladder. Your training partner has to match OR beat the number of reps that you do.
In this case, they did two massive drop sets taking a 2 minutes of rest in between. There’s no rest when moving from one weight on the rack to the next one down, and in each portion of this exercise, there were four sets total.
| Exercise | Set | DS | SS | Reps | Rest time (min) |
| “Chicken” – Biceps curls drop set with training partner | 1a | Yes | — | 8-12 | None |
| 1b | Yes | — | Failure | None | |
| 1c | Yes | — | Failure | None | |
| 1d | Yes | — | Failure | 2 | |
| 2a | Yes | — | Failure | None | |
| 2b | Yes | — | Failure | None | |
| 2c | Yes | — | Failure | None | |
| 2d | Yes | — | Failure | — |
Bonus Tips
Probably the best take home from this arm workout is focusing on using the elbow as a hinge and keeping the upper arm motionless in every exercise. This applies for both triceps and biceps. You can apply this form to EVERY arm workout exercise that you do. Just one workout focusing on your form in this way and we guarantee that you will notice a massive difference in what you feel and in how sore you are the following days. Don’t worry though, delayed onset muscle soreness (DOMS), is just part of bodybuilding.
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- Triphase, polymorphic, and contest prep style training
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