Arms Size and Pump
Tricep Pushdowns: 5 sets X 20 reps, Last set do a 3-tier drop set. Use individual handle attachments on one cable for these with a 45 second rest between sets. This should get the blood pumping and your blood vessels dilating.
Seated Cambered-Bar Curls: 4 sets X 20 reps. Extend all the way on the bottom, squeezing hard at the top.
Skull Crushers: 3 sets X 30 reps
Hanging Curls: 3 sets X 15-20 reps. Sitting reverse on an incline bench or standing against one; put your chest against an incline bench and curl with your pinky fingers almost touching when you clinch at the top of the lift.
Standing Cross-body Curls: 4 sets X 12-15 reps. Alternate arms, concentrate on hitting the outer head of the bicep.
Overhead Tricep Extensions: 4 sets X 20 reps. Using a dumbbell or a bar, user preference.
Single Arm Tricep Cable Pushdowns: 4 sets X 20-25 reps
Hammer Curls: 4 sets X 15 reps, here we're trying to feel the burn and pump the bi's full of blood. You should be achieving failure, go down in weight if you can't get more than 10 reps.
Reverse Barbell Curls: 4 sets X 10 reps. Same thing here as hammer curls. You're more than likely going to hit failure on these sets since its a super-set. Go down in weight if you have to but flirt the line between failure and it being too light.
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