In this episode of BTS84, Gabe talks about his recovery from taking too much pre-workout and ending up in the ER; he also blasts us with some serious life motivation about how time is short and how we shouldn’t waste a single second; we also get a killer arm workout which is listed below for you.
Subscribe to our channel!
Super Set Arm Workout
For any portion of the workout with super sets, we will be taking zero rest. You will literally put down the weight and move directly to the next exercise without a rest. When both sets are done, you can rest for the time period listed below. Then, you’ll start the next super set for your arm.
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
Close grip triceps pushdowns super set with wide grip cable biceps curls
These can be lying (prone) or seated hamstring curls. Make sure you are focusing on the mind-muscle connection and pulling only with your hamstrings.
| Set | Super Set | Reps | Rest |
| 1 | No | 25 | 2 minutes |
| 2 | No | 20 | 2 minutes |
| 3 | No | 18 | 2 minutes |
| 4 | No | 16 | 2 minutes |
| 5 | No | 14 | 2 minutes |
| 6 | No | 12 | 2 minutes |
Overhead dumbbell triceps extensions super set with smith machine drag curls
Drag curls are performed by using an underhand grip on the smith machine, and a wider grip. Pull the bar up using your biceps and let your elbows come back to complete the motion. Keep your shoulders and traps down and avoid engaging them to raise the bar. The stress should be directly on the outer biceps (long head).
| 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 |
Smith machine close grip bench press
Keep your elbows tight and use a soft-lock at the top of the movement, contracting the triceps for a split second. On the negative movement, let the momentum stop completely just before the bar touches your chest, then push upwards by contracting only the triceps.
| 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 |
Hammer curls
| Set | Super Set | Reps | Rest |
| 1 | No | 20 | 1 minute |
| 2 | No | 20 | 1 minute |
| 3 | No | 20 | 1 minute |
| 4 | No | 20 | – |
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
