In this episode of BTS84, Gabe gives us the details on the day’s massive arm workout that includes tons of super sets for an incredible pump. We also get answers to some of the most commonly asked questions on Body Spartan’s website, social media, and Live Chat – regarding the Genesis program and fitness in general. Full video and arm workout below!
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Body Spartan arm super sets workout for triceps and biceps
Everything in this workout should be done with strict form. Gabe used mostly super sets in this workout to get a massive pump. The final two exercises were isolated for each muscle group with high reps and low rest.
The full arm workout is below! But first, here’s the information on the Genesis Program Gabe talks about:
- GUYS – build muscle and get shredded*
- GIRLS – get ridiculously toned and lean*
- FULL 12 week program instead of just 30 or 45 days
- Easy to follow workout plan
- Shredding diet written by a Master Sports Nutritionist
- Includes supplement guide & recipes.
- From beginners to advanced fitness enthusiasts
- All our secrets for staying lean & building muscle
- Downloads as 3 PDFs for a 100% digital experience!
- Workouts integrate with Gym Genius App
- BONUS: “Kick-off” motivational video ONLY available to customers
Watch the short, 60 second video and see what the Genesis program is all about
Actual clients shown below
*Disclaimer: Results may vary. We offer a 100% full, money back guarantee if you are not fully satisfied with our program.
Cable triceps reverse grip pushdowns super set with wide grip 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.
Cable triceps pushdowns (standard) super set with medium-grip biceps curls
Same form for both triceps and biceps here. All we’ve done is change the grip width and hand positions.
Standing triceps single arm extensions with a rope super set with seated dumbbell concentration curls
Refer to the BTS84 video above for an explanation of the form for both of these.
Close grip bench press on smith machine
Keep the elbow in tight as much as possible and soft lock at the top. Make sure to stop the momentum at both the top and the bottom and use ONLY the triceps to move the weight. This is done by contracting the triceps only, or as much as possible. Get a good 1/2 second contraction at both the top and bottom of the movement.
Be sure to avoid swinging the dumbbells on these. Curl both arms at the same time to minimize rest in between reps and to keep constant tension on the muscles.