Blasted Arms Workout

Here's a comprehensive workout focused on maximizing the growth of your biceps and triceps, targeting all major areas of both muscle groups.

Blasted Arms Workout

1. Warm-Up (5-10 minutes)

• Arm Circles (2 sets of 15 reps forward and backward)
• Band Bicep Curls (2 sets of 20 reps)
• Band Tricep Extensions (2 sets of 20 reps)

Main Workout

1. Superset 1: Barbell Curl + Close-Grip Bench Press

• Barbell Curl

  • Sets: 4
  • Reps: 8-10
  • Rest: None (go directly to close-grip bench press)
  • Notes: Use a straight bar or EZ curl bar. Keep your elbows tucked in and focus on a full range of motion, squeezing at the top.

• Close-Grip Bench Press

  • Sets: 4
  • Reps: 8-10
  • Rest: 1-2 minutes after the superset
  • Notes: Place your hands closer together on the barbell to emphasize the triceps. Keep your elbows close to your body throughout the movement.

2. Superset 2: Dumbbell Hammer Curl + Overhead Tricep Extension

• Dumbbell Hammer Curl

  • Sets: 4
  • Reps: 10-12
  • Rest: None (go directly to overhead tricep extension)
  • Notes: Hold the dumbbells with a neutral grip (palms facing each other) to target the brachialis and the long head of the biceps.

• Overhead Tricep Extension

  • Sets: 4
  • Reps: 10-12
  • Rest: 1-2 minutes after the superset
  • Notes: Use a single dumbbell or an EZ curl bar, and perform the movement with both hands. Focus on a deep stretch at the bottom and a full extension at the top.

3. Superset 3: Preacher Curl + Tricep Dips

• Preacher Curl (EZ Bar or Dumbbell)

  • Sets: 4
  • Reps: 10-12
  • Rest: None (go directly to tricep dips)
  • Notes: Use the preacher bench to eliminate momentum, ensuring strict form and a strong contraction at the top.

• Tricep Dips

  • Sets: 4
  • Reps: 12-15 (or to failure)
  • Rest: 1-2 minutes after the superset
  • Notes: Perform dips on parallel bars or a bench. Lean slightly forward to engage the triceps more intensely. Add weight if needed.

4. Superset 4: Concentration Curl + Cable Tricep Pushdown

• Concentration Curl

  • Sets: 3
  • Reps: 12-15
  • Rest: None (go directly to cable tricep pushdown)
  • Notes: Focus on isolating the biceps by sitting down, resting your arm against your thigh, and curling the dumbbell with a full range of motion.

• Cable Tricep Pushdown (Straight Bar or Rope)

  • Sets: 3
  • Reps: 12-15
  • Rest: 1-2 minutes after the superset
  • Notes: Keep your elbows tucked in and push down, focusing on squeezing your triceps at the bottom. Use a rope to work the triceps more effectively by spreading the rope apart at the bottom.

5. Finisher: 21s for Biceps + Tricep Burnout

• 21s for Biceps

  • Sets: 3
  • Reps: 21 (7 reps from the bottom halfway up, 7 reps from the top halfway down, and 7 full reps)
  • Rest: 1 minute between sets
  • Notes: Use an EZ curl bar or dumbbells, focusing on controlling the movement throughout all 21 reps.

• Tricep Burnout (Bodyweight or Cable)

  • Sets: 3
  • Reps: To failure
  • Rest: 1 minute between sets
  • Notes: Choose a tricep exercise like bench dips or cable kickbacks and perform reps to failure to fully exhaust the triceps.

Cooldown (5-10 minutes)

• Bicep Stretch (Hold for 30 seconds per side)
• Tricep Stretch (Hold for 30 seconds per side)
• Forearm Stretch (Hold for 30 seconds per side)

This workout is designed to target all areas of the biceps and triceps, combining heavy lifts with high-rep isolation exercises and supersets for maximum pump and growth. The variety of exercises ensures that both the short and long heads of the biceps and all three heads of the triceps are worked thoroughly.