“This high volume arm workout will absolutely fry your biceps and triceps.
It features some of my favourite methods, including rest pause and the Muscle Sandwich technique. I hope you enjoy it.”
1) STANDING DB CURL x100 (REST PAUSE)
(1 rounds)
(Short 10 second rests along the way)
*** Use the Rest Pause technique until you reach x100 reps in total. Use a weight you can achieve 10 solid reps with, then keep taking little 10 second breaks along the way until you reach the end.
2) V-BAR TRICEPS PUSHDOWN x100 (REST PAUSE)
(1 round)
(Short 10 second rests along the way)
*** Same concept as above.
3) DB HAMMER CURL x15 >> CHIN UPS x8 >> CABLE CURL x15 (MUSCLE SANDWICH METHOD)
(3 rounds)
(45-60 sec rest)
*** A “muscle sandwich” consists of 2 isolation exercises with a compound exercise in the middle. This combo will FRY your biceps, so be ready for it! You can replace chin ups with assisted chins or even jump pull ups if necessary.
4) SEATED FRENCH CURL x15 >> CLOSE-GRIP DB BENCH PRESS x8 >> PLATE PUSHBACK x15 (MUSCLE SANDWICH METHOD)
(3 rounds)
(45-60 sec rest)
*** A “muscle sandwich” consists of 2 isolation exercises with a compound exercise in the middle. This time we’re doing it for triceps. Watch the video for the last exercise, the goal is to extend your arm behind the body and squeeze your triceps hard (looks weird, but it’s very effective).
4) OVERHEAD CABLE EXTENSION x10/10/10/10/10 (50 REP GAUNTLET)
(2 rounds)
(60 sec rest)
*** To perform the Gauntlet Method: This 50 rep nightmare will starts as a dropset and turns into an addset. I performed 10 reps with 30kg, 10 reps with 25kg, 10 reps with 20kg, 10 reps with 25kg, 10 reps with 30kg.
5) STANDING CABLE CURL x10/10/10/10/10 (50 REP GAUNTLET)
(2 rounds)
(60 sec rest)
*** Same concept as above, but this time for biceps. Think “heavy weight > moderate weight > light weight > moderate weight > heavy weight”.
7) UNDERHAND-GRIP INVERTED ROW x30 sec >> CLOSE-GRIP PUSH UPS x30 sec >> REST x30 sec
(5 rounds)
*** 30 seconds of rows, 30 seconds of push ups, 30 seconds of rest. Work through this five times for a brutal seven-and-a-half minute circuit.
