In this full episode of BTS84, Gabe and Howard go all out in a massive arm workout that blasts both their biceps and triceps
The full episode, including the extended arm workout clips are below. The crew discusses how to properly perform each arm workout exercise. The workout consisted of two different super set exercises and two isolation exercises for the biceps and triceps. Full workout in the video and also explained below the video.
Also, in this episode of BTS84, Gabe and Howard test out the new Body Spartan supplement line, we get a new Body Spartan Genesis Program recipe, and the family hits the casino. The crazy Wednesday ends with a monster package on the front door step.
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Body Spartan arm destruction triceps and biceps workout
Everything in this workout should be done with strict form. Howard and Gabe warmed up with light weight for the first few sets to ensure that ample blood was lubricating all of their joints and tendons. Avoiding injury to the arms is critical for longevity of this sport.
The full arm workout is below!
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Cable triceps pushdowns super set with cable biceps curls
Fully extend the triceps and flex/contract at the bottom of the push down. For the biceps, try to flex at the top without using your shoulders to move the weight.
| Set | Super Set | Reps | Rest |
| 1 | Yes | 30/30 | 2 minutes |
| 2 | Yes | 20/20 | 2 minutes |
| 3 | Yes | 18/18 | 2 minutes |
| 4 | Yes | 16/16 | 2 minutes |
| 5 | Yes | 14/14 | 2 minutes |
| 6 | Yes | 12/12 | 2 minutes |
Incline triceps skull crushers on preacher bench super set with seated biceps curls
For these exercises, Howard and Gabe used a preacher curl bench. On the curls, the back of your arms should be braced against the preacher curl bench. Keep them there and don’t let them lift off the bench. This will isolate the biceps more.
| Set | Super Set | Reps | Rest |
| 1 | Yes | 20/20 | 2 minutes |
| 2 | Yes | 18/18 | 2 minutes |
| 3 | Yes | 16/16 | 2 minutes |
| 4 | Yes | 14/14 | 2 minutes |
| 5 | Yes | 12/12 | 2 minutes |
Triceps triple set
Begin with rope cable push downs and split the rope at the bottom. After that set, and without any rest, go right into rope push downs with your hands close together, pushing out and away from the body, as shown in the video. Finally, again without any rest, go right to overhead cable rope extensions. If you can split the rope at the top, do that for as many reps as possible.
| Set | Super Set | Reps | Rest |
| 1 | Yes | 25/25/25 | 2 minutes |
| 2 | Yes | 25/25/25 | 2 minutes |
Biceps giant drop set
Find a biceps machine – either Hammer Strength or standard will work. The goal is to decrease the weight by 10lbs with every drop. It will be 10 reps for each set, no rest in between sets, 4 drops total.
| Set | Drop Set | Reps | Rest |
| 1 | Yes | 10/10/10/10 | None between sets/drops |
Motivational video for this arm workout
If you haven’t seen the teaser motivational video for this episode of BTS84 and the arm workout, be sure to watch it before you go to the gym. It’s guaranteed to motivate you.
