I have put together a very difficult, exhausting bicep and tricep workout for you to try. It’s not going to be easy, but the pump, gains and euphoric feeling you will get afterward are well worth the sweat and pain you are going to endure.
We are on the final week of the 10 Week Size and Strength Trainer! if you are following along. Only a few more days and you will have completed one of the most intense workout trainers out there!
At first glance, this probably seems like a fairly typical workout. Don’t let the looks deceive you, it’s tough! You will start out with biceps doing five descending rep sets of Hammer Strength Preacher Curls. Up next, you will be doing another five sets of dumbbell curls, also descending sets. You are to alternate your arms, so for the first set you will do 20 reps of each arm, for a total of 40 reps. Up next you will be doing five drop-sets of lying cable curls. Use an EZ-bar or straight bar if your wrists can handle it. Lie down flat and curl the weight up to your chest, and all the way down. You will do 6 reps, drop weight then immediately do 10 more, and keep going until your last set of 20. Sounds easy, but if you are truly going to failure on each set and taking no rest other than switching the weight pin, you will be exhausted and very pumped! Take a small minute breather and then finish off with four sets of dumbbell hammer curls, alternating arms.
Now that you’ve complete biceps, it’s time to hit the triceps. You will start with five sets of decending rep sets of machine tricep extensions. Up next you will do four supersets of rope pushdowns coupled with overhead rope extensions. Lastly, you will do 5 drop-sets of V-bar cable pushdowns. Perform this the same as you bicep dropset, where you start with 8 reps to failure, then drop the weight and immediately do 12 more reps to failure, etc. Your tricep will be burning up once you do the final drop set and probably before!
You will finish off with five sets of two different exercises for calves, and then your 10 minutes of HIIT cardio.
It’s a grueling, tiring workout but the glory of a better physique far outweigh the pain. Are you ready to do this? Get primed, amped and LET’S DO THIS!!