BTS84 Day 41 | One life

BTS84 Day 41 | Arm workout

In this episode Gabe goes totally off script in the studio with some words that may just change your life, forever. We also get a brand new arm workout loaded with super sets. Full workout in the article and video below!

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Body Spartan super set arm workout with Howard Perry

Also in this episode, Gabe and Howard hit the gym for an amazing super set arm workout that will blast your biceps and triceps like never before. Focusing on forcing as much blood into the muscle cells as possible, this workout will take you beyond the pump!

The rest of the workout is below, but first you have to see what people are saying about our All Access Pass!

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Eccentric pull ups (chin ups) super set with biceps curls

arm workout with super sets
arm workout with super sets

Have your spotter give you a lift up every time so you can focus strictly on the negative motion of the pull ups (chin ups). Then jump right into the curls. Gabe and Howard focused on keeping their arms and shoulders pinned back to work the long head of the biceps.

Set Super Set Reps Rest
1 Yes 5/20 2 minutes
2 Yes 5/20 2 minutes
3 Yes 5/20 2 minutes
4 Yes 5/20 2 minutes

Lying biceps cable curls super set with cable reverse curls



Lying biceps cable curls
Lying biceps cable curls position 2

 

Reverse curls position 1
Reverse curls position 2

 

Grab a wide, lat pull down bar for the lying cable curls. Make sure your upper arm is completely motionless and the hinge is at your elbow. Pull the bar down above your head. This will allow for the maximum contraction of the biceps. Use a wide grip for these. On the reverse curls, make sure your thumbs are on top of the bar (monkey grip).

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

Cable single arm curls super set with rope hammer curls

 

Arm super set workout
super set arm workout

 

 

Super set arm workout for biceps
Super set arm workout biceps

 

Be sure to avoid bouncing on this exercise. The hammer pulls should be strict and your arms shouldn’t move except for the hinge at your elbows.

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

Triceps overhand push downs super set with reverse grip triceps pushdowns

 

Triceps pushdowns overhand
Triceps pushdowns

 

 

Reverse grip triceps pushdowns
Reverse grip triceps pushdowns for arm workout

 

 

Again, the upper arm must stay totally motionless for both of these exercises. Contract the triceps to move the weight and keep good form throughout the entire exercise.

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

Smith machine close grip bench press

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

Arm workout tips

As Gabe mentioned in the video, using proper form on all of these exercises is one of the biggest keys to muscle growth. Targeting the biceps or triceps specifically, rather than bouncing or cheating will get you exponentially ahead of the curve.

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.

T-Volve Natural Testosterone Booster
Xiphos muscle pump formula

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Body Spartan All Access

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