[UPWOD Nº7] The Arm Assault Workout — Biceps & Triceps
Image: Bodybuilding.com
*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.
Assault your arms with UPWOD Nº7.
After a few days of pure, unadulterated hell, blow off a little steam and reward yourself with a relentless arms assault.
Wednesday’s workout starts off strong with two powerful compound exercises, both of which are foundational for adding muscle mass to the biceps and triceps. It then moves into a chain of incendiary, muscle-sizzling antagonistic supersets to obliterate the arms, create a massive pump, and carve out definition.
Antagonistic supersets typically include two exercises, each of which works an opposing muscle group. For arms, 1 exercise will hammer the biceps, while the second digs into the triceps. By working opposing muscle groups back-to-back, you’ll pump blood into the entire region and physically increase your strength during the second set.
They’re also an incredibly efficient use of time and a smart tactic to keep your heart rate and fat-burning potential elevated.
It’s unlike any arm workout you’ve likely ever done. Chase the burn and LET YOUR ARMS SIZZLE.
[UPWOD Nº7] The Arm Assault Workout — Biceps & Triceps
*Bonus info for each exercise:
- 1. Barbell Biceps Curls — substitute with dumbbells if needed. Don’t swing with your back to get the weight up, let your biceps drive the movement.
- 2. Closed Grip Bench Press — your hands should be slightly more narrow than shoulder width. Lower the bar down to your chest and initiate the press with your triceps.
- 3. [SUPERSET] Incline Dumbbell Biceps Curls + Overhead Dumbbell Triceps Extensions — set the bench to 45º and do a set of incline curls. Lower the dumbbells down to a full extension. Immediately stand up, grab a heavier dumbbell, and do a set of overhead triceps extensions. You can also do these seated for additional support.
- 4. [SUPERSET] Dumbbell Hammer Curls + Dumbbell Skull Crushers — hold dumbbells with a neutral grip and do a set of hammer curls. Immediately lie down on a bench and do a set of dumbbell skull crushers. Keep your upper arms stationary and slowly lower the dumbbells down toward the side of your head at a 90º angle. Don’t flair your elbows out,
- 5. [SUPERSET] Chin Ups + Diamond Push Ups — do a set of chin ups to failure. Immediately hit the floor, place your hands together and form a diamond with your fingers, and do a set of diamond push ups to failure.
- 6. [BURNOUT] Cable Triceps Pulldowns + Cable Hammer Curls — use a rope attachment and do a set of tricep pulldowns. Immediately lower the cable and do a set of rope hammer curls.
Bryan DiSanto
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).
