Arm Workout – “Quarantine”

It’s week two of Gabe’s comeback training and we’re blasting biceps and triceps in this nasty arm workout!

“Warm-up” week is over and Gabe and Howard are on full lock down in this arm workout video, “Quarantine.” This workout we see some heavy weight mixed in with drop sets and full on burnouts towards the end. This one was all about getting the blood into the muscle cells.

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Arm Workout Exercise #1: Triceps pushdowns super set with cable curls

 

One of Gabe’s favorite starter exercises is this nasty little super set. When done right, you’ll get a crazy pump AND be able to push some weight to target both type 1 and type 2 muscle fibers. The last set of this round you’ll complete your double drop set on the triceps push downs, you’ll go right into the double drop set on the cable curls.

*Increase the weight for each set

Set	Super set	Reps	Rest
1	Yes	20	1 minute
2	Yes	15	1 minute
3	Yes	12	90 seconds
4	Yes + Drop set	10/10/10 (triceps) + 10/10/10 (biceps)	2 minutes

Arm Workout Exercise #2: Dumbbell skull crushers super set with seated hammer curls

Nothing special on the skull crushers except that you’ll probably be using a heavier weight for this exercise than you will with your hammer curls. If that’s the case, then have a second set of dumbbells set up at the foot of the bench you’re using. This way, as soon as you’re done with your reps for the skull crushers, you can sit up, drop the dumbbells you’re holding and grab the new ones for hammer curls.

*Increase the weight for each set

Set	Super set	Reps	Rest
1	Yes	20/20	1 Minute
2	Yes	15/15	1 Minute
3	Yes	12/12	1 Minute
4	Yes	10/10	1 Minute

Arm Workout Exercise #3: Seated, reverse grip triceps extensions super set with preacher curls.

We rested our backs on the slanted part of the preacher curl bench while we were still standing for the reverse grip triceps extensions. You can also sit facing outwards when you do these. Either way works, as long as your back is supported. Use a reverse grip and pick a weight that you can comfortably hold. We used a fat grip bar, which made it even more difficult with the already existing forearm pump. Lock your upper arms in place and let your elbow be the hinge. Minimize any movement from your shoulder to your elbow – there should be virtually none.

For the preacher curls, we just spun around, dropped the weight over the bench and went to town. The movement was slow and controlled, not fully extending at the bottom of the range of motion. This keeps constant tension on the biceps and never lets them relax. Don’t get this confused with doing partial reps. Instead, extend as far as you can and still feel tension in your biceps. Same at the top of the ROM. If you go past the point where tension is held, you’re letting your biceps relax. Focus on keeping tension and shorten up that ROM just a tiny bit.

*Increase the weight for each set

Set	Super set	Reps	Rest
1	Yes	20/20	1 Minute
2	Yes	15/15	1 Minute
3	Yes	12/12	1 Minute
4	Yes	10/10	1 Minute

The rest of the workout is below, but first – if you like this workout you’re gonna want to try one of our shred programs.

Arm Workout Exercise #4: Biceps machine super set with triceps machine

These are pretty standard machines at any gym and there’s no secrets here. Just keep a moderate tempo and focus on the pump.

*Increase the weight for each set

Set	Super set	Reps	Rest
1	Yes	20/20	1 Minute
2	Yes	15/15	1 Minute
3	Yes	12/12	1 Minute
4	Yes	10/10	1 Minute

Arm Workout Exercise #5: Bent over hammer curl finisher – hulk style

Bend over just slightly and curl one arm at a time with a hammer grip. You will be keeping your arms in front of you, as shown in the video. Avoid swinging and keep solid form for as long as you can. You’re going to do two sets with lighter weight and go to total failure on both sets. The goal is 20 reps or more with each set. After that, your veins should be coursing with a serious pump. We’re not sure if they’ll glow green like ours…but we wouldn’t be surprised 😉

*Increase the weight for each set

Set	Super set	Reps	Rest
1	No	20+ to failure	1 Minute
2	No	20+ to failure	–