Arm workout that will leave your arms full and sleeves bursting at the seams
Team Body Spartan is at it again with another sleeve busting arm workout. Brandon, Gabe, and Howard throw together an arm workout that will leave your biceps and triceps fuller than eating at an all you can eat buffet for 2 hours.
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C.T’s “Random selection” cable press down
What better way to warm up your triceps than with a workout straight from the beast himself C.T. Fletcher! This random selection consists of 10 consecutive sets of 10 reps, changing the weight every set with a random weight. This puts you at the mercy of your partner, going all over the stack from 50lbs to 200lbs. We always finish with the entire stack though.
|1-10||Yes||10 (100 total)||Consecutive reps|
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.
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EZ bar cable push downs super set with EZ bar reverse grip push downs
Triceps make up 2/3 of the upper arm, so why not give them some extra attentio? You will be doing the same movement with both the overhand grip and underhand grip to target various parts of the triceps. Start with the overhand grip for your first set, which will target your medial and outer head. Then switch to underhand grip which will target medial and inner head of the triceps. Together you will have a pump like no other.
Overhead standing curls
This is a great movement to isolate the inside and medial head of the biceps. Place a flat bar on the top connector of a cable machine, and with a under grip take two steps back, allowing your arms to fully elongate. From there raise your arms to about chin height and begin curling. You want to make sure that your hands are retracting above your head and not at your face, this will insure that you isolate the movement and do not recruit the shoulders.
Single arm preacher curls
This is by far one of the best single arm isolation movements. This can be done with dumbbells or a preacher machine if you have one. When positioning your grip, make sure that you loosen your wrist and allow it to go limp. This will disengage your forearms, placing more tension on the bicep. Lastly, open your chest (slightly lateral) so that it takes out the chest and allows you a longer range of motion on the biceps.
Overhead rope extensions super set with standing rope curls
Now it’s time to combine the biceps with the triceps with this next super set. Set the cable machine to the bottom setting with a rope attachment. Face away from the machine and pull the rope over your shoulders. Extend the arms using triceps, making sure to separate the hands at the end of the movement. Once you are done with that set, turn around and reposition your grip, then begin rope curls. With the rope curls, try to supinate (turn hands upward) at the top of the motion. This will help you target the inside of the biceps.
Dumbbell skull crushers super set with hammer curls
The last super set of the workout is one of Body Spartans favorites for a burn out. Grab a set of dumbbells at a moderate weight, as you will use the same weight for triceps and biceps. Lay back on a flat bench and begin doing skull crushers, keeping the elbows tight to the head and only hinging at the elbow. Once finished with the skull crushers, sit up and begin your hammer curls. When doing the hammer curls, make sure to keep the elbows tight and slightly in front of the body. Make sure that you only bend at the elbow and never lock out at the bottom of the movement, so that you keep constant contraction.
These are made to give you one final pump in the brachioradialis, brachialis, and the biceps. Basically, your forearms and your biceps. Curl the dumbbells together like a normal curl and then at the top of the motion, twist your wrists so that your palms are facing downward. Then lower the weight like a reverse curl.
Final thoughts on the sleeve busting arm workout
As always, bring your BCAAs with you to keep your blood stream primed. Be sure to use proper form on all exercises and of course, push yourself beyond what you think you are capable of. You’ll be surprised what you can accomplish! Also, if you’re looking to go beyond just an arm workout and you’re wanting to get lean, ripped, and shredded. You need to try our Genesis 12-week shredding program.
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