Intensive-Pump Arm workout for muscle mass

Today we will take you through this Intensive Arm workout program. This is going to be completely different than what  you  are normally used to perform. To start with this Arm-workout program, it will be supersets between biceps and triceps.

 We are going to start with heavier on biceps and lighter on triceps at the beginning of workout and lighter on biceps and heavier on triceps at the end of the workout. Let’s get started with this program. For the first super set we will be doing Biceps barbell curls with Triceps rope push-downs.

Biceps barbell curls and Triceps rope push-downs.
During biceps barbell curls, make sure you stand straight and tall with your back straight. You need to inhale while lowering the barbell and exhale while squeezing it up. Make sure that you go in full range of motion. Now moving on to the triceps rope push-down, it will be going from 10-15 reps. Make sure you will be going slow and controlled.

For the biceps curls, we will be adding on weights after each set.  We will be doing 4 sets. To start off with 4 sets (15, 12, 10 ,8 ) and on the last set we are doing a drop set. As we said for triceps, we are going  with lighter weights as we are pre- exhausting the muscles.

Exercise TypeNo of setsRepetitionsWeight type
Biceps barbell curls 415, 12, 10 and 8.
Dropset on the last set
Heavier
Triceps Rope Push-down415, 12, 10 and 8.
Drop set on the last set.
Lighter

EZ- bar preacher curls and Triceps cable overhead extension
Moving on to the second superset, we have EZ- bar preacher curls with Triceps cable overhead extension. For preacher curls, we are going for 4 sets with 10 reps each. When you are going for preacher curls, make sure that you are going all the way down to get that complete stretch and going up, pausing for a second and squeezing it up.

For the cable triceps overhead extension, we will be doing 4 sets of 15 reps but on the final set, we are going for inter sets. Meaning, on the last rep of final set, we are holding the stretch for 30 seconds and then dropping the weight and going for as many reps as we can. Holding it again for 30 seconds, one more time drop the weights and do as many reps as you can.

Exercise TypeNo of setsRepetitionsWeight type
EZ- bar preacher curls410, 10, 10 and 10.
Dropset on the last set
Heavier
Triceps cable overhead extension415, 15, 15 and 15.
Drop set on the last set.
Lighter

Inclined bench dumbbell curls and EZ-bar skull crusher
Starting on with the third super set,  we have Inclined bench dumbbell curls with EZ-bar skull crusher. For inclined bench dumbbell curls, raise the bench for about 45 degrees. And we will be performing 4 sets of around 12 reps. So now we are going to be moving with lighter weights for biceps. We will be doing 3 sets 12 reps and on the 4th set, we are going to do inter set stretching.

For the EZ-bar skull crusher, we are going to be moving with heavier weights. We will be doing 4 sets of 12 reps. When you are doing the triceps skull crusher, make sure that you are not locking the elbows. Most of the people lock it up. You need to keep the tension on your triceps the whole time. When you are hitting the 4th or last set , go for the drop set. Make sure you drop the weights by 20 percent and hit the crusher as many as you can after that.

Exercise TypeNo of setsRepetitionsWeight type
Inclined bench dumbbell curls412, 12, 12 and 12.
Dropset on the last set
Heavier
EZ-bar skull crusher412, 12, 12 and 12.
Drop set on the last set.
Lighter

Dumbbell hammer curl and Dumbbell overhead extension
Moving on with the fourth superset, we have Dumbbell hammer curl with Dumbbell overhead extension.
For the hammer curls we will be doing 4 sets (12, 10, 10 and 10) and on the last set we will be performing drop set again. Try to perform with both the hands at the same time and once you reach the rep range then go for alternate hammer curls so that you will be able to squeeze that for little more reps.

For the overhead extension, we are going for 4 sets  of 10 reps. During this movement , we will have an upright bench just to keep the back completely straight and flat. And you are able to focus completely on the triceps extension.

Exercise TypeNo of setsRepetitionsWeight type
Dumbbell hammer curl412, 10, 10 and 10.
Drop set on the last set
Medium
Dumbbell overhead extension410, 10, 10 and 10.
Drop set on the last set.
Heavier

High cable curl and Triceps cable push-down
Moving on to the fifth super set, we have High cable curl with Triceps cable push-down. We will be doing 4 sets of 15 reps. You have to literally drop the weights. We are really going for the pump here.

For the triceps cable push-down, we will be doing 4 sets of 15 reps. We are going for drop sets here as well to get the hard pump.

Exercise TypeNo of setsRepetitionsWeight type
High cable curl415, 15, 15 and 15.
Drop sets on last 2 sets
Lighter
Triceps cable push-down415, 15, 15 and 15.
Drop sets on the last 2 sets.
Heavier

This completes the 5 super sets of the intensive arm workout program. Finally, we are going for the 3 exercises,  Reverse EZ-bar curl, Dumbbell kickback and Close grip push-ups with 3 sets each of 12 reps. For the curls, always keep the tension whole time and never lock your elbows.

Exercise TypeNo of setsRepetitionsWeight type
Reverse EZ-bar curl312, 12 and 12.
Lighter
Dumbbell kickback312, 12 and 12.

Lighter
close grip push-ups312, 12 and 12.

Lighter
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This article was written by Adarsh

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