Maybe using the term diesel to describe a guy with an intimidatingly muscular physique didn’t actually begin as an homage to Fast & Furious franchise star Vin Diesel himself—but it should have. Diesel's legendary arms are as much a part of the action flicks he stars in as any big stunt or explosion. Follow this bi and tri workout for a blueprint to building a pair of your own big guns.
The longer the muscles spend working while tensed, the better they adapt to the workload by getting bigger and stronger.
The following routine trains the bi’s and tri’s from every angle and keeps them under tension for extended periods. Your sets will last as long as a minute in some cases, so prepare to feel the burn.
What else would you expect from a workout that gets you “diesel”?
Perform the workout once per week. On exercises that call for 60-second sets, choose a load that allows you about 30 reps, but don’t go for a specific number. Set a timer for 60 seconds and perform as many reps as you can with perfect form and a normal cadence. Don’t rush.
Attach a rope handle to the top pulley of a cable station and hold an end in each hand with elbows flexed. Allow your elbows to drift forward a bit as you extend them and then let them drift backward as you lower the weight.
Attach a rope handle to the top pulley of a cable station. Face away from the station and step forward, raising your arms overhead and bending your torso until you feel a stretch in your triceps. Hold the position and extend your elbows.