Ready for a big arms workout loaded with super sets? Let’s go!
Gabe Tuft, Brandon Griffith, and INBA Pro Bodybuilder and Body Spartan Brand Ambassador, David Larson, light it up in this hour and a half arm workout. The big arms workout is loaded with super sets and is guaranteed to leave you with a killer pump.
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Big arms workout exercise #1: Bent bar triceps pushdowns super set with wide grip cable curls
Start with a light weight to get the blood flowing and set up the lower cable with a wide grip lat pulldown bar. When you do the cable curls, take a grip that’s just on the inside of the bend in the bar. Keep your upper arm locked in place and keep your wrists relaxed.
|1 – warm up||Yes||20/20||2 minutes|
The rest of the arm workout is below, but first have a look at the G2 Program, the 10-week shredding program that thousands have downloaded!
G2 CREATORS HAVE BEEN FEATURED IN
HERE’S WHAT’S INCLUDED
What you get
- Mobile workouts: take your program to the gym!
- 10 weeks of workouts with our new, polymorphic training system including:
- Recruit boot camp
- Volume training
- Power & strength training
- Functional training
- Time under tension training
- Custom TARGETED ketogenic nutrition plan with macros automatically calculated for you
- Instructional videos explaining each exercise with proper form and tips from the creator, Gabe Tuft, himself.
- Body composition tracker so you can measure your progress
- Adjustable cardio schedule & calculator: Adjust your experience level, exercises, and automatically calculates your heart rate and cardio duration for you.
*Disclaimer: Results may vary. We offer a 100% full, money back guarantee if you are not fully satisfied with our program.
Big arms workout exercise #2: Seated medium grip, overhead cable curls super set with overhead rope triceps extensions
Sit in a lat pulldown bench, but face away from the weight stack. You will curl the weight over your head as shown in the video above. For the overhead rope triceps extensions, try to split apart the rope for as many reps as possible. Then as you start to fatigue, bring the rope ends together to burn it out.
Big arms workout exercise #3: Seated rotational dumbbell curls super set with EZ bar skull crushers
Curl the dumbbells simultaneously and turn your pinky outwards towards the top of the range of motion. This will allow for a strong contraction in the biceps. For skull crushers, any grip can be used (close, medium, or wide), just be sure to vary it from week to week.
Big arms workout exercise #4: Smith machine drag curls
If you’ve never done drag curls, it takes a little work to find the contraction. Think of them as bent over rows, without being bent over. You’re simple relaxing your wrists and raising the bar with your arms, keeping your shoulders down and avoiding a shrugging motion. Your elbows will move backwards as you perform this motion.
Big arms workout exercise #5: Rope triceps pushdowns super set with single arm modified rope extensions
The single arm rope extensions are slightly modified in that you will put your back to the cable and lock your upper arm underneath your pec muscle. Turn your head away from your arm and use only the triceps to move the weight.
|1||Yes||20/20 each arm||2 minutes|
|2||Yes||20/15 each arm||2 minutes|
|3||Yes||15/12 each arm||2 minutes|
|4||Yes||12/8 each arm||2 minutes|