Hey what's going on Nation? And welcome back
To my live workout series. Today's workout is all about arms I'm gonna give you such an arm pump
It's gonna be something like you haven't felt in a long time
We're gonna be doing 12 minutes straight of work two bicep exercises
Two triceps exercises and you can do it all from home
The goal of this routine is we're working with high
volume and short rest periods in order to maximize muscle gain in a short amount of time
So if you find yourself short and you want to get a good workout in
This is the workout for you
Now as always you can always extend these workouts by increasing the amount of rounds
So don't think you have to stop as soon as I do for this workout all you're gonna need is a pair of dumbbells
I have a few pairs here. I have 20s and 15s
I'm pretty sure I'll be rocking the 20 throughout the entire workout
But guys when you're doing high-volume with short rest periods you tend to fatigue quite quickly
So it's always good to have a few extra pairs around first exercise is gonna be a dumbbell curl
Second exercise is going to be a diamond pushup
Then we're going to do hammer curls and then we're gonna do a standing
Overhead a dumbbell extension and then we're gonna repeat three rounds of that. So are you guys ready?
Warm up real quick if you need to get your water bottles ready
Here we go. Grab your dumbbells
bicep curls are first
And go all the way up all the way down just like this and guys. I just put out a video
67% more
bicep gains
alright
One of the things we talked about was proper form keeping those elbows in front of your hips
Fully extending at the bottom and going all the way up at the top. Oh
Yeah, here we go
20 seconds left
Stay consistent with the reps
Going fast isn't what we're after here. We want to feel it with that mind-muscle connection
Whoa, here we go
8 seconds
15 seconds rest
Diamond push-ups, here we go. I'm already 45 seconds already starting to get that pump feeling we like so much here
We go three two
one and go
Now when you diamond push up guys, make sure you put your hands together and make sure you're coming down
Elbows in tight and your hands are pretty much touching the middle of your chest
That's how you properly do a diamond push up to target your triceps. Whoo
All the way down. All the way up
20 seconds. Yeah, here we go
Come on
Push through it ten seconds. Ah
Do as many as you can
three two one
Remember guys always do as many as you can if you have to modify going on your knees
Do what you have to do. Just never stop moving
Alright pick those 20s back up hammer curl time
and go
and the same form here too guys elbows in front of hips. Keep that core tight
All the way up all the way down oh
Man these feel good. Yeah
Yeah
20 seconds. Yeah
Keep going. Yeah
Yeah
Yeah, ten seconds
Five four three
Two one. Oh, oh, man
Biceps are on fire. I'm talking about
short rest periods metabolic stress it's real builds muscle hands in the air and
Go all the way down all the way up
45 seconds of
dumbbell overhead extensions
You guys are doing really good. This stuff ain't easy. It looks easy on camera. I know I read your comments
Ooh this workout. It looks too easy. Well, let me see you do it, bro
Put your money where your mouth is. It ain't easy
Yeah
15 seconds. Yeah, come on
Push
Come on
I'm gonna go down to
15
Because I know I'm gonna need it if I want to get these last two rounds to look just as good as the first
But that's okay if we pushed ourselves in the first round, that's what we wanted
Go
Here we go
Yeah
Nice consistent reps fully extending at the bottom 30 seconds left
Yeah. Oh
So much blood in the arms
Yeah
15 seconds
look at these arms come on, they're so huge
Feels good
Here we go two
one
Boom. Oh
Yeah, these are gonna suck
whoa
30 seconds left
Right, ah 20 seconds left
Good good good
Ten seconds good Oh
Saved by the Bell
Take your dumbbells up hammer curls are next
Guys are doing great. I'm proud of you two one
15 pound hammer curls never felt so heavy. My shoulders are even fatiguing
Yeah, yeah you guys can do it, come on keep up with me
20 seconds
Yeah, yeah
Ten seconds, yeah
Yeah, yeah, yeah, yeah
Don't drop those dumbbells keeping your hands
Get overhead extensions next guys. We're almost there. We're almost there
Two one
All the way down
All the way up
Fully extend your elbows at the top
Don't worry about fully extending
Gravity will pull those dumbbells back down
You're not gonna hurt yourself walking out
Come on yeah
15 seconds left. Yeah
Come on
Last round guys, this is where you empty that tank. Give it everything you've got
Arms so pumped biceps are screaming but we're gonna hit him even harder. Come on
All the way down all the way up
Yeah
Come on come on, let's go I notice I'm keeping my palms facing forward. That's how you biceps curl
Yeah, ten seconds
Yeah, two one
Get some water if you've got it
Five seconds Diamond push-ups. Let's go two one. Oh
Man arms are jelly
I'm go to my knees, just to keep it going just
Make sure if you go to your knees you pull your hands in to make up for the angle difference
Keep moving. Yeah
Yeah, yeah ten seconds go empty that tank
Man triceps are on fire so much blood in there
Here we go
hammer curls hammer time. You can't touch this
Here we go
Here we go, yeah
Don't drop them
Here we go last exercise this is it can't stop now
come on guys 30 seconds left
Yeah, whoo, keep going
15 seconds. Yeah. Yeah, come on
Come on
I'd say pat yourselves on the back after that workout. But if you're like me you can't reach right now
Well, it felt good
I told you I was gonna give you an arm pump like you haven't felt in a long time
And like I said at the beginning of the video if you guys want to take it even further and add another round or two
By all means go for it. But if you made it this far congratulations
You guys are doing so well with these live workouts
That's why I keep making them every single week to really enjoy training with you
Be sure to hit that like button if you want to see more and also
Stay tuned until the end for a special message for you. That workout was crazy, right?
Well, if you want more workouts just like that that you can do at home
All you got to do is click the link over here to the entire playlist
but if you want to be able to have access to all of my workouts at one touch
All you gotta do is go down below and download my app muscular strength
I guarantee once you do you're gonna be mad at yourself for all the great things
You've been missing out on if you haven't checked it out yet