Biceps & Triceps – NO EXCUSES – Muscle Building Workout!



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Vascularity and a pump so thick it feels like your arms are about to EXPLODE. That is exactly what you’re going to get Hermanites! By working with short 60 second rest periods and keeping the volume extremely high there is NO EXCUSE to why your arms won’t grow after a few weeks of this routine. Be sure to keep proper form and ALWAYS train in full range of motion Nation! #HTH #SHFAthlete

Check out the other videos in this series!

• Rest 60 seconds MAX between sets

(1:30)- Routine sets & reps

WARM-UP: Rest 60 seconds MAX between sets
(1:40)- Dumbbell Curl (2 sets: 8 reps per side)

BICEPS: Rest 60 seconds MAX between sets
(2.31)- Dumbbell Bicep Curl (4 sets: 10 reps per side)
(4:13)- Single-Arm Preacher Curl (4 sets: 10 reps per side)
(6:22)- Reverse Barbell Curl (4 sets: 10 reps)
(8:01)- Dumbbell Drag Curl (4 sets: 12 reps)

TRICEPS: Rest 60 seconds MAX between sets
(8:54)- Close-Grip Bench Press (4 sets: 10 reps)
(9:43)- Standing Dumbbell Overhead Extension (4 sets: 10 reps)
(10:20)- V-Bar Push-Down (4 sets: 10 reps)
(10:54)- Tricep Kickback (4 sets: 15 reps per side)
What’s going on nation? Before we head to the gym and tear up biceps and triceps I wanted to share with you my results and
I’m gonna look into the phone while I film this because
I noticed that if I don’t I tend to swing the phone all over the place so I know it’s weird
But I’m looking at you looking at me looking at you, so that’s how it’s gonna be
So I just weighed myself in I’m at 177 pounds. I haven’t really been
177 pounds for a while and why the last time I was
177 pounds I was kind of fatty throughout my core
I tend to hold my body fat first on the sides of my obliques right here and
Since I’ve been really dialing my meal plan and focusing on my cardio
You guys can see now even when I flex I’m able to get nice and tight do a side pose
Everything’s getting nice and tight obliques nice and shredded abs are looking good
Everything’s really starting to pull together, and I feel like now especially because my meal plans been on point
I’ve been really watching my carbs. You know making sure I get all my protein every day
I’ve been doing my cardio two to three times a week
I’ve been consistently deadlifting two to three times a week focusing on deficits rack pulls and traditional deadlifts you guys know
I’m trying to increase my max to 550 this year all of these things together
Have just felt awesome so the best I’ve felt in a long time, and I’m pretty pumped about it
So I hope you guys have been training hard
And if you have any questions about your routine obviously you can leave a comment a comments section below
But now we’re gonna head over to the gym then we’re gonna train biceps and triceps
We’re gonna start this workout out with a warm-up doing a warm-up dumbbell curl two sets of eight repetitions per side
Really simple here guys
I am doing some supinating so I’m going to twist my palm in at the top of the movement
focusing on that full range of motion
Just getting the muscles warmed up
I’ve actually started my workouts
Recently wearing my sweat shirt and just getting my body to warm up especially with the being so cold up here on the East Coast
And I’ve actually found that it gets means my workouts quicker. I feel better. I feel a little stronger
Usually if I go in and it’s kind of cold in the gym
And it takes a lot longer for my body to warm up
I feel like I don’t get the most out of my lifts so quick warmup
if you get a sweatshirt
And it’s cold keep it on it does help and just like I said do eight repetitions
All the way up all the way down each side go up those biceps
The first exercise you’re gonna
Do is a dumbbell bicep curl and you’re doing 4 sets of 10 repetitions and so obviously guys
10 reps per side or per arm as
You can see I’m not doing any swinging whatsoever
I’m relying solely on my own power in my arm to bring that dumbbell up and then I’m controlling it on the way down
Fully extending at the bottom of the movement you could you know it’s a full extension because if you do a full extension you’ll actually
flex your tricep
And you can see all that engagement you guys have to remember the reason why most people don’t do full
Extensions on bicep curls isn’t because it keeps tension in the muscle. It’s because it’s easier
I don’t understand why you want to go to the gym to make something easy the point is to get stronger
Overall in any range of motion that you don’t train in you will always be weak
And so as you guys can see right here
I actually got a bunch of reps with the 55 and then I dropped it down to
50 to finish off the set, and there’s nothing wrong with doing that I want you guys to push yourselves
Maybe if I had a spotter they could have helped me get those last few reps to 55 but
Unfortunately when you’re filming a set and your spotter has the camera. You know you don’t exactly have that luxury
which can be a problem a lot of times so as you can see getting nice and
Vascular all the way up all the way down really flexing and squeezing you’ll notice sometimes I do lean back a little bit
That’s actually a way
You can kind of self spot as you’re doing the exercise just make sure you’re always controlling that negative on the way down
Moving on I’m going to be doing single arm preacher curls four sets ten reps per side
This is actually an exercise that I haven’t tossed into a bicep workout in a long time, and it felt really good
I feel like this exercise because your arm is
Isolated like this you really have to focus on squeezing as hard as you can
To get that full extension and bring the weight all the way up and all the way down with each repetition
Now obviously guys once again. I’m fully extending on this exercise
It’s kind of funny because I see a lot of people do this movement and they barely do any range of motion whatsoever
the hardest part of this exercise
Is that last like inch or inch and a half at the bottom of the movement
Where you kind of disengage and have to re-engage your bicep it takes so much
More power you have to activate so much more muscle fiber to really push through that sticking point
That I don’t understand why you would want to skip out on that because you got to make a lot more games
When you’re doing full range of motion
And as you can see you know how you stand in position is really important here as well
You want to make sure the seat is at the right height so that you can stick your
Armpit right into the top of that pad and also you don’t want to be hunched over
You don’t want to have your shoulders rolled over while doing this exercise even if you’re doing it with a straight bar
You always want to make sure your shoulder blades are back
And you have a nice solid stance
The more solid your stance is the more you can keep your core nice and tight and keep everything upper body nice and tight
The more you can focus on generating as much power as possible into that single arm with every single rep
Quick note for you guys if you’re single arm preacher curl looks like this
Only going about here, anybody can do this
Do full range of motion
The next exercise is the reverse barbell curl again
four sets ten repetitions and remember you’re only taking about a
60-second break in between all the sets and all the exercises
60 seconds nation, that’s one minute
And it’s a lot short of a rest period if you really pay attention to the clock
The whole point of this workout is to work on volume and so you can add more volume into your workout a few different ways
Two of which those ways are being done here more sets with you know a medium amount of reps so ten repetitions
And then also by shortening the rest period by only having a one-minute rest period there’s not much time between
Sets so it’s like you’re actually adding more volume to the workout because the muscles are fatigued throughout the entire set
Especially after you finish the first exercise now as you guys can see here. I wasn’t able to get all ten repetitions
And so all you gotta do is put the weight down
Lower the weight a little bit pick it back up and then finish the reps and I actually ended up doing
Twelve repetitions here because when I dropped the ten pounds off each side it
Actually got a little too light so what happens is instead of ruining those repetitions
If it happens to be a little bit too light when you do your drop
really focus on squeezing
the bar as far as you can focus on squeezing your bicep as hard as you can and maybe even slow the tempo on the
way up and on the way down try to go a little slower and make sure you push through those sticking points I
The last exercise is more of a finisher movement for the biceps the dumbbell drag curl
You’re doing four sets of twelve repetitions again a 60-second break in between each set at this point in the workout
You’re gonna be pretty pumped from doing all those other exercises
So your range of motion might vary depending on how bulky of a frame you have
For me if I didn’t have a pump. I could probably get the dumbbells up a little higher a little closer to my shoulders
But as you can see I’m struggling really hard here trying to get the dumbbells as close to my armpits as possible
And that’s what we’re going for the whole point of this is to get that pump keep that nice squeeze and give those biceps that
Final attack that they need in order to break down as much muscle tissue as possible
So that they grow
Now moving on the triceps guys close grip bench press
four sets ten reps per set
Now you get to notice a few things here when I do my close to a bench press number one
My hands aren’t super close together
That’s not proper form proper form on this
Exercise is you want to put your hands close enough together so that you can keep your arms by your side on the way up
And on the way down
you’ll also notice that I’m benching between what’s the bottom of my chest and my belly button you have to imagine if you were to
Do a dip the position your arms would be in it’s the same
Position that you want to have your arms when doing the close grip bench press obviously your palms are facing down
Instead of in but it’s the same thing guys squeeze out all those reps
The next exercise with my favorite tricep exercise is the standing dumbbell overhead
extension four sets ten repetitions
on this exercise make sure you really focus on keeping your core nice and tight and
Flex your glutes as hard as you can that’s gonna help you be more stable as you’re standing up
Make sure you bring the weight all the way down and fully extend the top of each movement
And what I like to try to do too is keep my wrists straight as I get towards the top of the movement as well
Next exercise v-bar push down four sets ten repetitions
By this point in the workout you guys should be feeling super fatigued that a lot of volume
But that’s what we’re going for I want you guys to be sore tomorrow
With this exercise it’s really important to try to keep your shoulder blades back
And as you can see I’m pretty tired right here
And I’m starting to roll my shoulders forward a little bit as I do the extensions. I’m trying to reset myself as much as possible
But when you only have two reps left you just gotta push through and fight it, and then adjust your form on the next set
Last exercise just like biceps. We’re doing more of a
finisher for the triceps so tricep kickback four sets fifteen reps per side
The goal here is to keep your elbow as high as you can
as you do the kickback you want to basically hit that 90 degree angle when you’re in down position and
Have it so that your arm is parallel to the floor when fully extended now
I’ve actually found that it’s more enjoyable for me to do this exercise
When I can actually wrap my hand that I’m posting with around a bar
So I’m sure why do you guys do this exercise on a bench
And you have your hand kind of flat and one knee up
I like doing I’m standing for whatever reason I feel a lot more stable and I can control the weight better and then if I
Wasn’t as fatigued as I am now I could go even a little heavier with that dumbbell
But remember the goal here is to work with proper form hit as much volume as possible
And really focus on those negatives as well to break down that muscle fiber and grow
Three more sets of that that completes your bicep and tricep workout
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