Time to shock your triceps and biceps with this 1000 rep arm workout…in under 2 hours
This crazy arm workout was developed by Brand Ambassador, John Foster, and Body Spartan Founder, Gabe Tuft. They needed something to shock their biceps and triceps that was far beyond the ordinary arm workout. Literally, this was developed on the fly and almost on accident. Don’t worry, the full workout is below – in all it’s glory.
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John and Gabe were actually scheduled for a back workout when both of them decided it was time for a massive change of pace. An arm workout sounded good, both team members had plenty of sleep, carbs, and pre-workout so all of the elements were there. After a little collaboration, they decided on the following plan to lay waste to their triceps and biceps:
- Super set triceps and biceps with every exercise
- 4 sets or 30 reps on each exercise in the super set
- No more than 2 minutes rest (less, if possible)
- Strict form, slow tempo for reps
The only deviation of the workout plan came at the very end after three different exercise super sets. They both wanted to burn out each body part individually so they decided the last two exercises would not be super sets. Instead, they did a close grip incline hammer strength press, with the seat all the way at the bottom to target the triceps. Rich Piana has credit for creating this exercise and it works. John and Gabe rotated back and forth with no rest for 4 sets of 30 reps.
For the last exercise, they did 4 sets of 40 reps with dumbbell hammer curls, lifting each arm simultaneously to maximize time under tension on the muscle.
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Body Spartan’s 1,000 rep arm workout
A few things to keep in mind before diving into this workout.
- Don’t rush the reps. Go slow and use a controlled motion with strict form on EVERY rep.
- Use the mind muscle connection. Focus on the muscle being targeted and try to NOT use ANY OTHER muscle group to create the motion.
- Contract at the top of the rep. Squeeze and contract the target muscle at the peak of every rep.
- Come prepared. Bring BCAA’s and your post workout shake.
Cable triceps pushdowns super set with close grip cable curls & reverse curls
| Set | Super Set | Reps | Rest |
| 1 | Pushdowns / close grip curls | 30/30 | None during super set, 2 minutes max between sets |
| 2 | Pushdowns / close grip reverse curls | 30/30 | None during super set, 2 minutes max between sets |
| 3 | Pushdowns / wide grip reverse curls | 30/30 | None during super set, 2 minutes max between sets |
| 4 | Pushdowns / wide grip curls | 30/30 | 2 minutes to next exercise |
Preacher bench barbell close grip reverse curls super set with dumbbell skull crushers
| Set | Super Set | Reps | Rest |
| 1 | Reverse curls / skull crushers | 30/30 | None during super set, 2 minutes max between sets |
| 2 | Reverse curls / skull crushers | 30/30 | None during super set, 2 minutes max between sets |
| 3 | Reverse curls / skull crushers | 30/30 | None during super set, 2 minutes max between sets |
| 4 | Reverse curls / skull crushers | 30/30 | 2 minutes to next exercise |
Seated triceps machine pushdowns super set with incline dumbbell curls
| Set | Super Set | Reps | Rest |
| 1 | Triceps machine / incline DB curls | 30/30 | None during super set, 2 minutes max between sets |
| 2 | Triceps machine / incline DB curls | 30/30 | None during super set, 2 minutes max between sets |
| 3 | Triceps machine / incline DB curls | 30/30 | None during super set, 2 minutes max between sets |
| 4 | Triceps machine / incline DB curls | 30/30 | 2 minutes to next exercise |
Hammer strength incline bench press, close grip, elbows in tight
Lower the seat as far down as it will go so your arms are much higher than normal. The movement will feel like a combination of a skull crusher and close grip bench press.
| Set | Super Set | Reps | Rest |
| 1 | No | 30 | 1 minutes max between sets |
| 2 | No | 30 | 1 minutes max between sets |
| 3 | No | 30 | 1 minutes max between sets |
| 4 | No | 30 | 2 minutes to next exercise |
Dumbbell hammer curls, simultaneous
Raise each arm simultaneously to maximize the time under tension on the biceps and brachialis.
| Set | Super Set | Reps | Rest |
| 1 | No | 40 | 2 minutes max between sets |
| 2 | No | 40 | 2 minutes max between sets |
| 3 | No | 40 | 2 minutes max between sets |
| 4 | No | 40 | – |
Final thoughts on the 1,000 rep arm workout
Get a training partner. This workout isn’t easy and you may need someone to push you through to the very last rep. Gabe said in the video above that if it weren’t for John Foster being there yelling at him, he would have stopped short due to the extreme fatigue. Grab your bro and go.
Some of you may say we’re nuts. Some of you may say this is unnecessary and it’s over training. Well, we firmly believe in pushing yourself beyond the limits of average and what people believe is the max that anyone can do. John and Gabe both successfully completed this workout and are hungry for more. If your nutrition is on point, you’re getting enough rest, and you’re mind is focused, you’ll knock this out and be glad you did.
Go beyond.
Be better than you were yesterday.
F*ck average.
