Model Sean Lerwill@WModels Thanks to Ultimate Performance (upfi tness.co.uk)
One of the keys to adding more muscle in less time is to work the target muscles as hard as you can, then back off to give them enough time to recover and grow. This workout does just that – not only by putting your biceps and triceps under a lot of muscular tension, but also by tapping into both fast-twitch and slow-twitch muscle fibres to prompt a greater post-workout growth response. That’s why both of the two tri-sets in this workout – the first targeting your biceps, the second your triceps – use three different rep ranges for each of the three moves, with very little rest in between.
It starts with a six-rep compound move to fire up your central nervous system to activate more fibres, then there’s a 12-rep isolation lift to work the muscles closer to fatigue. The final 25-rep move will force muscle fibres that don’t usually get worked during straight sets to kick into action. The result: a big muscular pump and more damage to the muscles, creating the ideal conditions for adding more size.
1A CHIN UP
Reps 6
Tempo 3010
Rest 10sec
Grasp a chinup bar with an underhand grip, hands shoulderwidth apart. With your core braced and chest up, pull your chin until it’s higher than the bar. Lower under control to a dead hang.
1B EZ BAR BICEPS CURL
Reps 12
Tempo 2110
Rest 10sec
Hold an EZ-bar with an underhand grip, arms straight and elbows tucked in to your sides. Keeping your chest up, curl the bar up then lower back to the start under control.
1C CABLE ROPE CURL
Reps 25
Tempo 2110
Rest 90sec
Hold a rope cable handle with a palms-facing grip, elbows tucked in to your sides. Keeping your chest up, curl your hands up, turning your wrists so they reach the top with palms facing you. Lower back to the start under control.
2A TRICEPS DIP
Reps 6
Tempo 3010
Rest 10sec
Grip parallel bars with your chest up and body tensed. Slowly lower yourself by bending your elbows, then press back up powerfully without locking your elbows at the top.
2B EZ BAR TRICEPS EXTENSION
Reps 12
Tempo 2110
Rest 10sec
Stand tall holding an EZ-bar above your head with an overhand grip, arms straight. Keeping your elbows fixed in place, slowly lower the bar behind your head, then press it back up powerfully.
2C CABLE ROPE PRESS DOWN
Reps 25
Tempo 2110
Rest 90sec
Stand tall holding a rope cable handle with a palms-facing grip. Keeping your elbows tucked in to your sides, press your hands down so they go either side of your thighs. Slowly return to the start.