The biceps and triceps are beach muscles, so what? Not only does blowing them up with an incredible pump feel great, but they make you like Greek god. Instead of grinding out standard barbell curls for 3 sets of 10, give these unique tweaks to an arm workout a try.
1. THE GIANT SET
The giant set is all about packing a mega pump into one punch. You'll hit every angle of every part of your arm with six moves and little to no rest.
Complete each exercises back-to-back with no rest for 10 repetitions. Rest 30 seconds and repeat 3-5 times.
1. Standing Barbell Curl
2. Laying Barbell Skullcrusher
3. Standing Alternating Dumbbell Curl
4. Standing Dumbbell Overhead Extension
5. Rope Curl
6. Rope Pushdown
2. THE ASCENDING-DESCENDING BOMB
Grab a barbell you can complete 20 repetitions of standing barbell curls and approximately 20 repetitions of lying barbell skullcrushers.
Complete 15 reps of standing barbell curls, then immediately complete 15 reps of lying barbell skullcrushers. Then, 14 repetitions of standing barbell curls, 14 repetitions of lying barbell skullcrushers. Complete this process with as little rest as possible all the way down to 5 repetitions. From that point, begin your climb back up to 15 repetitions.
Beware, this could take some serious time to complete.
3. THE 21's
21's are about hitting each muscle from the buttom-to-middle and middle-to-top positions of each exercise.
For example, perform 7 repetitions of a standing barbell curl, but only go half way so your forearm is parallel with the ground. Next, perform 7 repetitions of a standing barbell curl from the middle position to the top position. Finally, perform 7 repetitions through the entire range of motion.
Complete 3 sets with 30 seconds rest.
For triceps, perform the same structure using the barbell skullcrusher, dips, or cable pushdowns
4. THE STATIC BURSTS
Static bursts are for target muscle fibers by using nearly every lifting tempo or style combined into one.
Load a cable station for curls with heavier than usual resistance. Go with a weight you could complete 6 repetitions.
As explosively and as quickly as possible, curl the weight up to the top position. Hold for 5-10 seconds, then slowly lower the weight for 5-10 seconds. Rest 3 seconds, then explode up to the top and repeat.
Complete this for as many repetitions as possible. Complete 3-5 sets with 30 seconds rest.
Use the cable pushdowns as your exercise
5. THE FASCIA STRETCH-REST
Fascia is a thin layer of tissue that surrounds muscles. The fascia-stretch-rest is the concept of using rest periods as a time to stretch the fascia of the muscle allowing for more blood flow into the arms.
Complete a set of incline dumbbell curls for 10 repetitions. After finishing use the bench as a prop to hold with you hands and lean your body forward while stretching the biceps muscle. Hold this position for 15-30 seconds and repeat on the other arm. Rest another 15 seconds and complete another 10 repetitions of curls. Run through this routine for 3-5 sets.
Complete a cable kickbacks for 10 repetitions. After finishing perform an overhead tricep stretch with the elbow pointing up to the ceiling and your opposite arm pushing your back. Hold this position for 15-30 seconds and repeat on the other arm. Rest another 15 seconds and complete another 10 repetitions of curls. Run through this routine for 3-5 sets.