Body Spartan crushes arms for their second workout in Austin, TX.
Gabe and Howie meet up with Brant and Ryan for fan workout number two. Each one of guys struggled to lift their water bottles to their mouths after this insane workout!. This is one arm workout you must see.
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Triceps push downs super set cable curls
Lock down a cable machine or two for this super set. Attach a “V” bar to the top position of a cable machine, and a straight bar to a lower position cable machine. If you don’t have access to two machines, then swap out the attachments after each movement. When completing the push downs, make sure to keep your back strait and avoid leaning over the weight, as you want to keep the movement strictly in your triceps. For the curls, make sure to get full range of motion. This will allow blood flow throughout the entire arm and allow a better pump. Make sure to increase the weight after every set and lower the reps accordingly
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Dumbbell skull crushers super set with hammer curls
Grab one set of dumbbells, as you will use the same weight for both exercises. Start with the dumbbell skull crushers by laying down on a flat bench and holding the dumbbells on either side of your head. Extended your arms up and away from you, making sure to keep the movement isolated at the elbow joint. Once you have finished your skull crushers, sit up and begin your sitting hammer curls. Its important to go immediately into the curls as this is a super set. You will notice instant fatigue due to the skull crushers. Push through and enjoy the pump.
Overhead triceps press super set with kick backs
For the over head press, you are going to be going heavy. Select a weight, a seated bench, and then place the weight on your lap. Kick the weight up over the shoulder then move it behind your head. begin doing your presses, making sure to do your best to keep the elbows close to your head. The closer the elbows, the more engaged the triceps will be. Once you finish your presses, grab a second and much lighter dumbbell. Using a flat bench or the seated bench, lean forward and position yourself. Using the working arm, bring your elbow back so that its just posterior to your back. From here, kick back the dumbbell, making sure to only bend at the elbow joint. Do your best to lock out at the top of the position to get the most out of your contraction.
These curls will not require a lot of weight, because you will be putting your arms under constant tension the entire set. With a set of dumbbells in your hands, raise one arm up to 90 degrees and your palm facing up. With the other arm, begin your curls for ten reps. Once your first arm is done, switch so that the other arm is now holding the 90 degrees and begin the second ten reps. Immediately after completing ten reps on both arms, you will do a final ten using both arms. The entire set will consist of a total of thirty reps.
Reverse grip skull crushers super set with standing curls
Using either a loaded flat/EZ bar or a set flat/EZ bar, position yourself with your back on a preacher pad. Rest your weight on the pad, and with a reverse grip, place the bar over your head and begin your skull crushers. The reverse grip allows your to target more of the long head of the triceps. Once finished with the skull crushers, bring the weight back over your head and begin your curls. You will use the exact same grip from the skull crushers, therefore the transition should be quick and the pump should be real 😉
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