Arms are probably the second favorite thing guys like to workout right behind chest. If doing a bench press makes you feel strong and powerful, then pumping up the guns is like icing on the cake. You never hear someone say, “I’m too tired to work arms today.” No, most people will skip cardio or legs, but never arms.
So in honor of the big guns we have this shirt stretching workout that will destroy your arms and get them pumped up beyond belief.
The Armed and Dangerous Workout
The basic idea beyond this routine is supersets. By working both biceps and triceps in superset fashion you keep the arms engorged with blood. Try and only take 1 minute of rest between supersets for rest. For the rep range we are going a little higher at 8 to 12. The focus here is a bigger pump versus heavy lifting. Since we are working Biceps and Triceps on the same workout it is assumed that over a multiple day split the biceps and triceps are getting heavy work on back and chest days respectively. Make sure to stretch both muscles briefly between exercises.
- Cable Preacher Curls with Straight Bar Cable Pushdowns – 3 sets of 8 to 12 reps – We start with a nice pump combination that really works the long heads of both muscle groups. Make sure to go nice and slow and hold both the stretch and peak contraction for a 2 count.
- Barbell Curls with EZ Curl Bar Overhead Triceps Extensions – 3 sets of 8 to 12 reps – Now we really work the middle of each muscle. Do nice and steady reps.
- Incline Dumbbell Curls with Dumbbell Kickbacks – 1 set of 12 to 15 reps – Go slightly light and focus on a peak contraction for a final massive pump. Rotate the wrists on the curls to work the rounded biceps shape.
- Barbell Wrist Curls with Reverse Barbell Wrist Curls – 1 set of 8 to 12 reps – Nice and slow with continuous tension and try not to drop the barbell. It gets difficult to hold when your arms are all pumped up.
This series provides an amazing pump for the entire arm. After your last set rest for a few minutes and then start flexing and posing those guns for a few minutes. This is a great way to strengthen the mind-to-muscle connection as well as checking out the results of all your hard work. While some people might think it is silly, actually obtaining enough muscle control to flex individual muscles does take practice. Plus the extra flexing and posing helps show you where weak areas exist in your physique. Try different angles and poses to look at the entire biceps and triceps to see not only what you have done, but where you would like to improve those big guns.