Bicep/Tricep Shocker

When working out the arms, people tend to overlook the fact that the arm consists of approximately: 2/3 tricep and 1/3 bicep. This is why when many body builders work their arms, they believe that working every single angle of the tricep is essential. Arms are one thing that I have noticed plateau on me more than anything else. To get consistent arm gains you must "shock" or "surprise" your arms by constantly switching things up. 

Bicep/Tricep "Shocker"

DB tricep extensions- 20, 6, 6, 6, 6 (keep elbows in)

DB bicep curls (count to six on the way down)- 8, 8, 8, 8, 8

Triset for 3 sets

Nose breakers- 10

Close grip bench- 10

Bench dips- 10

Superset for 3 sets

Straight bar curls

Reverse straight bar curls

(Get between 8-12 reps each set for this superset)

Cable kickbacks- 12, 12, 12, 12

28 method bicep curls for 3 sets (barbell, dumbell, or any machine)

Abs 3 sets

Ab wheel- 15 reps

Russian twists- 50 reps

Plank- until failure 

This should get you a nice looking pump before work, school, or wherever you happen to be going today. 

Ladies: 

For arms this week to change things up, I figured a good boxing workout could do wonders. During boxing you work your entire body, and for girls it can especially tone your shoulders up a little and get rid of any fat you have on your arms (especially the back of your arms). Both the school gym I go to and LA Fitness have about a dozen bags, and will supply you with gloves if you ask them. If you can't access any of this for some reason, go back and look up a previous arm post. 

Anyways: 

Throw punches on bag for 2 minutes straight (1-2 combos are easy if you don't know what you're doing). Keep your arms up the whole time. 

After two minutes do 50 jumping jacks. 

Repeat 4-5 times. 

If these are too easy for you, throw in a dozen push ups after each set.

As always let us know how you like it. Feel free to email us and follow us on Instagram at muscle_insider_. We will be posting workout videos throughout this week.