Does this mean I’m bicepsual? Okay, I’ll stop.

Katy Perry workout

Written by Russ Howe PTI, and most recently updated 1 day ago.

2 min read

“Here’s an arm workout which will make you question your need for sleeves.

It features some of my favourite methods, including rest pause sets, and Muscle Sandwich sets. Let’s get to work!”


1) STANDING DB CURL x100 (REST PAUSE)
(1 rounds)
* This is one huge set. Use a weight you can achieve 10 good reps with, and then apply the Rest Pause Method (short 10-second breaks whenever necessary) until you have cranked out all 100 reps. This may only be exercise #1, but your arms will already be on fire!

2) V-BAR TRICEPS PUSHDOWN x100 (REST PAUSE)
(1 round)
* Same concept as above, this time for triceps.

3) TRI-SET: DB HAMMER CURL x15 – CHIN UPS x8 – CABLE CURL x15
(3 rounds)
(45-60 sec rest)
* This muscle sandwich set consists of three biceps exercises – a compound between two isolations. It will fry your arms, so be ready for the pain! Oh, and if you need to replace chin ups you can do so with assisted chins or jump pull ups.

4) TRI-SET: SEATED FRENCH CURL x15 – CLOSE-GRIP DB BENCH PRESS x8 – PLATE PUSHBACK x15
(3 rounds)
(45-60 sec rest)
* Here’s another muscle sandwich set, this time for triceps. The third exercise is unusual, so watch the video for it – the goal is to extend your arm behind the body and squeeze your triceps hard.

4) OVERHEAD CABLE EXTENSION x50 (GAUNTLET METHOD)
(2 rounds)
(60 sec rest)
* To perform the Gauntlet Method: I recommend using the heaviest weight you can use for 10 good reps. This is a 50 rep dropset, where you will reduce the weight every 10 reps. As a guide, I performed this with 30kg, 25kg, 20kg, 15kg, and 10kg.

5) STANDING CABLE CURL x50 (GAUNTLET METHOD)
(2 rounds)
(60 sec rest)
* Same concept as above, but this time for biceps.

7) UNDERHAND-GRIP INVERTED ROW x30 sec – SUPERSET – CLOSE-GRIP PUSH UPS x30 sec
(5 rounds)
(30 sec rest)
* 30 seconds of rows, then 30 seconds of push ups, then 30 seconds of rest. Work through this five times.

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