Arm Anarchy with Abdominal Distraction

This workout is not for the faint hearted. If it's to much for you, drop the second biceps tri-set and do one biceps and 2 triceps tri-sets. Grit your teeth... this will be messy!

Tri-set 1

> Wide grip barbell curl - 15, 10, 5 one after the other, no rest
> s/s Wide grip E/Z bar preacher curl - 12 reps
> s/s Standing dumbbell curls to failure with maximal peak supination

90 second rest between sets in which time you will do continuous hanging toe to bar leg raises and you can rest pause as much as you need

3 sets total

Tri-set 2

> Close grip standing E/Z bar curls - 15-20 reps
> s/s lying cable curls to forehead - 12-15 reps
> s/s cable rope curls to failure

90 second rest between sets in which time you will do continuous decline stomach crunches and you can rest pause as much as you need

3 sets total

Tri-set 3

> Skull crushers with the E/Z bar - 15 strict reps
> s/s Triceps close grip pushes with E/Z bar - to failure with same weight as skull crusher
> s/s Bench dips to failure but be strict with form

90 second rest between sets in which time you will do continuous swiss ball leg raises and you can rest pause as much as you need

3 sets total

Tri-set 4

> Overhead triceps rope press - 10-12 reps and focus at the end of the movement to squeeze your triceps as much as you can
> s/s Triceps push down - 15 reps strict form and squeeze your triceps for 2 seconds at the end of each rep
> s/s Dips on the dip bars to failure

90 second rest between sets in which time you will do continuous running man on the dip bar driving knees to your chin and you can rest pause as much as you need

3 sets total

Advice

1. Only do this workout if you have plenty of carbohydrates in your system... so the evening would be ideal as you have had the day to eat and digest your carbs. I never have carbs pre workout, so that IS NOT SUFFICIENT before you ask. If you don't have enough carbs in your system, you will not get a good pump.

2. Measure your arms before and after the workout so you can actually appreciate the pump and increased volume you get. I started the workout at 16.1 inches and finished at 16.4 inches. This is fairly typical for me as I do get insane muscle pumps, especially in my arms and my back.

3. When you do the alternating dumbbell biceps curls on the first tri-set, it will feel awful. Remember you will have a massive pump from the wide grip curls, so to all of a sudden try to start pronating, especially trying to get that peak contraction... even with the lightest weight, the burn is insane!

4. Do the abdominal work as well. This is a nice active recovery!

5. Pre workout I had Grenade .50 Calibre 30 minutes before I trained, and when I started training I had 25g of Reflex Instant Whey protein, 5g Reflex Creatine and 10g of Universal Essential Amino Acid Stack - took me about 5 minutes to drink.

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