BTS84 Days 33-35 | Las Vegas & Lamborghinis

July 25, 2016

BTS84 Days 33-35, arm workout and Las Vegas />
<p>In this episode of BTS84, Gabe and Priscilla Tuft head to Las Vegas for vacation! We get insider tips on how to eat when on vacation, two full workouts for chest and for arms, and one helluva ride in a Lamborghini Gallardo Spyder. If you’ve ever wondered how to drive a Lamborghini, we get the full tutorial.</p>
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Body Spartan arm workout with Lance Hoyt, the America Psycho

Gabe and Priscilla met up with former WWE Superstar and current New Japan tag team champion, Lance Hoyt. The three of them crushed a high volume arm workout full of supersets that will leave your triceps and biceps pumped like never before.

The full arm workout is below! But first, here’s the information on the Genesis Program Gabe talks about:

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Triceps pushdowns super set with cable biceps curls

Using an EZ curl style bar for triceps, be sure to lock your upper arm in place so that only the hinge at your elbow is moving. Watch Gabe in the video for proper form. On biceps, roll your shoulders forward and keep your elbows tucked in tight to work the short head of the biceps.

Set	Super Set	Reps	Rest
1 – warm up	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
7	Yes	10/10	2 minutes to next exercise

Triceps overhead dumbbell extensions super set with incline dumbbell curls

On the incline curls, roll your shoulders back and keep your arms behind you slightly. Watch Gabe carefully in the video for form, as this position will work the long head of the biceps.

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
6	Yes	10/10	2 minutes to next exercise

Smith machine close grip bench press

Close grip bench press for triceps and arms

Keep your elbows in tight throughout this entire movement. The second you start to flare them is the second the tension moves to your pecs and off of your triceps. Also, get your grip as close as possible without putting excess strain on the wrists. We prefer slightly closer than shoulder width. Exaggerated close grip will only result in injury.

Set	Super Set	Reps	Rest
1	No	20	2 minutes
2	No	18	2 minutes
3	No	16	2 minutes
4	No	14	2 minutes
5	No	12	2 minutes
6	No	10	2 minutes to next exercise

Dumbbell hammer curls

We prefer to do these simultaneously so that the tension never releases on either arm.

Set	Super Set	Reps	Rest
1	No	20	2 minutes
2	No	20	2 minutes
3	No	20	2 minutes
4	No	20	2 minutes

Final thoughts on the arm workout with Lance Hoyt

Form is crucial on all of these exercises. We are specifically targeting the biceps and triceps and should do our very best to remove every other muscle group from the movement. If you find yourself swinging weight for more than one or two reps on ANY set, it’s time to ditch the ego and drop the weight.

Also, taking both the Xiphos and T-Volve pre-workout like Gabe and the team does, will give you an incredible, skin tearing pump! The Xiphos is our muscle pump formula and vasodilator. It will help increase the amount of blood pushed into the muscle cells while working out, and give you a crazy pump. The T-Volve is our all natural testosterone booster.