Arms

Biceps & Triceps – NO EXCUSES – Muscle Building Workout!


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Vascularity and a pump so thick it feels like your arms are about to EXPLODE. That is exactly what you’re going to get Hermanites! By working with short 60 second rest periods and keeping the volume extremely high there is NO EXCUSE to why your arms won’t grow after a few weeks of this routine. Be sure to keep proper form and ALWAYS train in full range of motion Nation! #HTH #SHFAthlete

Check out the other videos in this series!
https://www.youtube.com/playlist?list…

• Rest 60 seconds MAX between sets

(1:30)- Routine sets & reps

WARM-UP: Rest 60 seconds MAX between sets
(1:40)- Dumbbell Curl (2 sets: 8 reps per side)

BICEPS: Rest 60 seconds MAX between sets
(2.31)- Dumbbell Bicep Curl (4 sets: 10 reps per side)
(4:13)- Single-Arm Preacher Curl (4 sets: 10 reps per side)
(6:22)- Reverse Barbell Curl (4 sets: 10 reps)
(8:01)- Dumbbell Drag Curl (4 sets: 12 reps)

TRICEPS: Rest 60 seconds MAX between sets
(8:54)- Close-Grip Bench Press (4 sets: 10 reps)
(9:43)- Standing Dumbbell Overhead Extension (4 sets: 10 reps)
(10:20)- V-Bar Push-Down (4 sets: 10 reps)
(10:54)- Tricep Kickback (4 sets: 15 reps per side)

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21 Comments

  1. ? CLICK THAT NOTIFICATION BELL SO YOU NEVER MISS AN UPLOAD!

    Super-setting biceps and triceps can mean only one thing… Best. Pump. EVER!!!

  2. will I lose gainz if I "self spot" and lean my back on some reps. or does it not matter as long as full range of motion. thanks

  3. is it normal for your arms to be squishy after ure workout like theyre hard when doing it but when I get home they turn squishy

  4. Hi Scott,  How many times a week do you complete this bicep workout?  I feel that when I work out the biceps, I'm not allowing enough time to rest.  I've heard 48 hours was sufficient but seems like I need more time to heal???

  5. great job scott, great seperation lol im on a journey to get in the best shape of my life on my channel lol started chubby.. still am chubby on the belly but my muscles starting to come out. no where near this dude level though.. im trying to drop bodyfat, its slowly dropping but u guys got any tips on macro precentages pre workout (energy to burn for lifting) and post workout. and finally rest days.. I know it varies person to person but what are your personal macro precentages? (ex carbs – fats- protein) and finally whats the healthiest fats to consume? my diets good (I eat too much spinich tbh) I know a great ammount about the training and form and all that im just stuck on nutrition..

    my bodyfat is about 24% im 5'11 210 lbs bmi 28 (according to those bullshit higi stations in walmart lmao) I see veins on my forearms and biceps when I get a pump but my question is about what bodyfat precentage will u start seeing bicep veins while not working out (not during a pumped workout session)

    thanks for reading any advice is appreciated.. positive, negetive whatever 😀

  6. hey scott .
    i wanna ask that , ive been working out really good and ive gained good like nice muscle shapes and its been 1.5 month but the thing it that in the last 3 days i feel kind of my whole body got a bit weaker . yea i skipped a little meal thing but i got a little weaky today on the shoulders and the chest. can you help here? thanks

  7. Awesome video. I've been using an awesome program and I got incredilbe results. You can see the video that I made about my body transformation on my channel

  8. Very bad form…I admit that your physique is good..but again terrible form..go with weights you can actually do properly.

  9. It’s perfect time to make some plans for the future and it is time to be happy. I have read this post and if I could I wish to suggest you few interesting things or tips. Perhaps you can write next articles referring to this article. I want to read more things about it!

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