BTS84 – Day 4 | Arm Workout

Arm workout for biceps and triceps

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.

triceps pushdowns 01
triceps pushdowns 02
Cable biceps curls
Cable biceps curls position 2
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.

Incline triceps skull crushers position 2
Incline triceps skull crushers
Isolated biceps curls
Isolated biceps curls
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.

giant arms workout
big arms workout from Body spartan
arm workout triceps
arm workout for triceps
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.

Biceps giant set
Biceps giant set top position
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.

 

 

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Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial