[UPWOD Nº17] The Pump Pump Pump It UP Arm Workout — Biceps/Triceps
*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.
**You can find all of our previous UPWODs here.
After yesterday’s volcanic, explosive butt workout, we’re back with a little light redemption.
UPWOD Nº17 is an aggressive arm workout that focuses on one thing: creating the most caustic, inflationary, swole-tastic pump possible. Basically, your arms might explode.
To do that, the workout intentionally increases the volume and reps to force blood to pool in your biceps and triceps, which ignites a sick burn and an explosion of lactic acid.
As a consequence, you’ll be using lighter weight than normal. Your goal isn’t to push as much weight as possible, but rather to focus on finishing the thing with strict form and smart tempo (up-down-pause timing), while hitting the precise number of reps outlined.
That point is critical — drop your ego and decrease the weight so that you’re able to follow the protocol outlined.
All tempos are listed in the form of Up/Pause/Down. For barbell curls you’ll use a 1/1/3 cadence, that’s 1 second up, 1 second squeeze at the top, and then slowly lower for 3 seconds.
Got it? Good. Get pumping.
[UPWOD Nº17] The Pump Pump Pump It UP Arm Workout —
*Bonus info for each exercise:
- 1. Barbell Biceps Curls — standard biceps curls, but extend the lowering phase for 3 seconds. Keep your elbows pinned in to the front of your torso.
- 2. Reverse Barbell Biceps Curls — the motion and tempo are the same, but you’ll use an overhand grip. This hits the brachialis and forearms to a higher degree.
- 3. [SUPERSET] Overhead Triceps Extensions + Overhead Lateral Triceps Extensions — for #1, sit down, hold a dumbbell with two hands overhead and press straight up. For #2, hold 1 dumbbell overhead and lower it laterally over your head down to 90º. For both exercises you’ll lower for 3 seconds.
- 4. [SUPERSET] Barbell Skull Crushers + Dumbbell Skull Crushers — for #1, lay down, hold a barbell with an underhand grip, and lower it down behind your head. For #2, hold 2 dumbbells with a neutral grip and repeat the same motion. Both should form a 90º angle at the bottom. For both exercises, lower down for 3 seconds.
- 5. Biceps 21s — 21s are a specific rep variation of the barbell biceps curl. The exercise is exactly the same, you’re just segmenting it into parts. 1) Start with the barbell down against your thighs. Curl it HALFWAY and then lower. Do 7 reps. 2) Raise the barbell to the TOP. Lower it HALFWAY and then raise it back up to top. do 7 reps. 3) Finish with 7 full curls. Effectively it’s 7 half reps (bottom → center), 7 half reps (top → center), 7 full reps in a row.
- 6. Bench DIPSET — Do 7 bench dips and then 7 push ups. Immediately do 6 bench dips + 6 push ups…5 + 5…4+4…etc. all the way down to 1+1. Complete the set as quickly as possible. Your goal is to finish it without resting.
- 7. [STRIP SET] Triceps Rope Pulldowns — use a rope cable attachment and set it to a high position. Start with a very light weight and bang out 10 reps. Move the pin to the next weight increment and immediately do 10 additional reps. Move the weight again and continue to do 10 reps per increment (stay in order, don’t jump up). Your goal is to get as high on the stack as possible before your triceps give out.
- 8. [STRIP SET] Biceps Rope Curls — lower the cable to the bottom. The strip set protocol is exactly the same as pulldowns, except for biceps rope curls. Complete increments of 10 and get as high on the stack as possible.
ELLO ELLO I'm Bryan DiSanto.
I'm the Founder & Editor-in-Chief of Lean It UP
, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid
, and all-around fitness junkie.
I also contribute to Men's Health Magazine
When I'm not working on my abs (or somebody else’s), whipping up avocado roses
and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.
Come be friends with me on Instagram (@BRYDISANTO)
& Snapchat (BRYDISANTO)
Latest posts by Bryan DiSanto (see all)