Co-Founder and mastermind behind the Body Spartan Genesis Nutrition Plan, Priscilla Tuft, crushes arms with Gabe Tuft and Brandon Griffith
Yes, she’s a girl, but this arm workout will put even the most seasoned weightlifter to the test. This session, is all about the right mind-set, because if you aren’t focused and you can’t see the finish line, you are going to fail. Priscilla’s arm workout is super sets, start to finish, so bring your A-Game and let’s see if you can hang with the first lady of Body Spartan. FULL WORKOUT BELOW THE VIDEO.
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Last minute arm workout tips
For this arm workout or ANY workout, we recommend always coming prepared to feed your muscles. Pre-mix and bring your BCAA’s to the gym with you. Have about 10g of BCAA’s in 20 oz of water from your favorite brand. We also recommend adding some creatine so your BCAA’s. That way you are consistently delivering all of the nutrients necessary to not only sustain your energy, but keep you in an anabolic state. Finally, have your post-workout shake in your bag, pre-mixed, ready to go.
It’s time for women to shred with Body Spartan!
When Priscilla designed the nutrition plan for our female shredding program (AKA: Body Spartan Revolution), she did in such a way that the entire program works for both males and females. We’ve had tons of females on the Genesis program that love it and have gotten amazing results. Now it’s time to bring it to a whole new level with Revolution, that the fitness industry has never seen.
Triceps pushdowns (close grip) super set with biceps curls (wide grip)
Start off with a lower weight for warm up and focus on squeezing each rep at the peak point of contraction, and then slowly lowering the bar back to the starting position. This will help flood the muscles and tendons with blood and help minimize risk of injuring your tendons. After that, we’ll be notching up the weight each set. As always, the goal is pick a weight heavy enough to just barely be able to get the reps listed below. If you have more in the gas tank when you get to the end, DO MORE. Don’t even let the number of reps listed prevent you from pushing beyond and reaching your full potential. Just add more weight on the next set.
|6||Yes||12/12||2 minutes to next exercise|
Reverse triceps pushdowns (wide grip) super set with standing dumbbell biceps curls
Be sure to flex and squeeze at the bottom of each triceps pushdown movement. Take a split second and flex as hard as you can before lowering the weight. Have your dumbbells ready to go and immediately pick them up and perform a set of simultaneous standing curls. When you absolutely can’t do any more, switch to single arm curls and keep going. This will release some of the tension on the arm that isn’t curling and allow it a moment’s rest. The idea here is to fully exhaust the muscle fibers beyond what you could do if you stopped with the double arm curls.
|1||Yes||20/20+to failure||2 minutes|
|2||Yes||20/20+to failure||2 minutes|
|3||Yes||20/20+to failure||2 minutes|
|4||Yes||20/20+to failure||2 minutes|
Overhead rope triceps extensions super set with standing cable biceps curls
Watch Priscilla’s form in the video and take note of how she is standing almost straight up. A lot of people will lean forward and use their lower back to assist with this movement. If you stand straight up you will eliminate the ability to cheat this. Try to minimize movement from the rest of your body and use the hinge at your elbow as your guide. The lower part of your arms should be the only thing moving in this arm workout exercise.
For the cable curls, be sure to keep your elbows at a 90 degree angle to your body. Also keep your elbows inline with your body. Don’t let them move forwards or backwards. This will ensure that your biceps are the only muscle group being recruited.
|1||Yes||20/20+to failure||2 minutes|
|2||Yes||20/18+to failure||2 minutes|
|3||Yes||20/16+to failure||2 minutes|
|4||Yes||20/12-14+to failure||2 minutes|
Single arm rope triceps pushdowns super set with rope hammer curls
Keep the upper half of your arm motionless on the pushdowns. Remember, the hing is at your elbow, not at your shoulder. For the hammer curls, try to keep strict form for at least half the reps, as you start to fatigue, get the reps done by any means possible. Recruit a spotter, loosen up on the form a little bit but always be contracting the biceps.
|1||Yes||15 each arm/20+to failure||2 minutes|
|2||Yes||12 each arm/20+to failure||2 minutes|
|3||Yes||10 each arm/20+to failure||2 minutes|
|4||Yes||10 each arm/20+to failure||2 minutes|