I recently completed the MusclePharm Arms Workout - "Blow Them Up Arms" and it was a beast. We started out on the heavier side doing 5 sets of 8 reps to work the triceps and build some mass. We then moved into a higher rep-range and killed ...
I recently completed the MusclePharm Arms Workout - "Blow Them Up Arms" and it was a beast. We started out on the heavier side doing 5 sets of 8 reps to work the triceps and build some mass. We then moved into a higher rep-range and killed the triceps more before moving into the biceps. I would agree with the name of this workout and say my arms were definitely blow up. The 28 method biceps, as always, were killer and I even got a great pump from the EZ bar circuit. All in all, if you're looking for a good bicep/tricep routine, this one gets the job done.
Triceps
Close-Grip Bench Press 5 sets of 8 reps (go as heavy as you can)
When done, do the following super-set - Skull-crushers touching the bench above your head- 25 reps - Rope push-downs (hold for a 4-count at the bottom) 15-20 reps Repeat super-set 5 times
Biceps
EZ-Curl Bar Super Set - 10 reps with close grip standing - 10 reps with medium grip on preacher - 10 reps with wide grip standing Repeat Super Set 5 times
Last Super-set - Straight Bar curls 28 method 30 bench dips 4 sets
