- What's up guys, Steve Cook here
at the Gymshark Lifting Club.
I'm gonna take you guys through a 10 minute arm session,
that you guys can do after your workout.
Maybe you wanna get a little pump.
I always like training my arms,
when I'm looking for them to grow two to three times a week.
So this is a great one to add into your program.
Maybe it's Friday, you're going out.
You wanna look good in that shirt?
Do this workout with me, join along right now.
We've got 10 minutes.
All you're gonna need is a set of dumbbells here.
All right, 30 seconds.
We're going alternating dumbbell curl here,
keeping those elbows to the side.
Squeezing at the top, controlling it on the way down.
(upbeat energetic music)
Try to force that pinkie out at the top of the movement.
And then control the weight back down,
to a neutral grip position at the bottom.
Really focusing on the squeeze at the top five more seconds.
Three, two, last one, good.
Rest for 30 seconds, and we have our tricep movement.
(upbeat energetic music)
The reason I love doing biceps and triceps together,
one's resting while the other one's working.
We're gonna be really focusing on the long head,
with this overhead extension movement here.
The long head of the tricep, here we go.
We get 30 seconds all the way down,
all the way up at the top.
We're looking to externally rotate,
just slightly with the hands.
(heavy breathing)
Really getting a good stretch.
If your dumbbells are too heavy,
you can always go both hands grasping one dumbbell.
But if you're curling with this weight,
you should be also able to do a tricep extension with it.
Five more seconds.
(light beeping)
Last one, good.
(loud buzzing)
Up next, we're back onto biceps.
Coming back to you in 25 seconds.
In between, maybe shake it out, stretch.
You could even get some flexing in between sets.
Some basically some isometric squeezes,
some holds there, mainly recovering.
Eight seconds to go.
(upbeat energetic music)
All right, we have our wide, wide grip curls.
So basically, we're going to really treat this
really to utilize weights going a 10 to two position here.
So focusing on controlling the weight on the way down,
squeezing on the way up,
and you can see, again, that 10 to two position.
So we're really curling the weights wide here.
This one's gonna get a little bit tough.
Six more seconds.
(light beeping) (heavy breathing)
Last one, here we go.
Squeeze, and 30 seconds now. (loud buzzing)
So about that time when we start
feeling it enough in the arms.
Growing up, I kept a set of dumbbells underneath my bed.
Basically every night after I was done showering,
and getting ready for bed, it was always.
I hit a set of curls, hit a set of triceps.
Then it was time for bed.
Here we go, five seconds.
We have a dumbbell neutral grip curls here,
gonna take the dumbbells. (loud beeping)
We're just gonna squeeze in that hammer grip fashion,
working bicep break the balance.
You can do them alternating or you can do them together,
if you feel like the weight is too light.
If you wanna get more work in, you can do them together.
Or you can go back to the alternating.
It seems to give you a little bit more rest.
Five seconds, four, three, two (light beeping)
one, good. (loud buzzing)
Stretch it out.
We're back to a tricep movement here.
You'll know it's a good pump.
You can't touch your shoulders.
We're hurting getting there.
So a lot of volume in a relatively short amount of time.
Next up, we have dumbbell kickbacks.
We're gonna do this with two dumbbells here.
Four seconds.
Get a hinge at the hips, force those glutes back.
Keeping a nice, nice tabletop position here.
We're going to kick back with those triceps.
Kick back with those dumbbells, squeeze at the top.
Really forcing those pinkies out.
This one might be the most demanding at all of them.
Keeping those abs tight,
making sure we're protecting that lower back.
Five more seconds.
(light beeping) (upbeat energetic music)
Last one.
Good, good squeeze.
(loud buzzing)
Balancing things out.
Bicep, tricep.
If you are going out,
if it's a Friday and you're going out tonight,
you're gonna be on that dance for thanking me later.
Biceps, triceps are going to be looking good.
(upbeat energetic music)
Next up, one of my all time favorite,
bicep movements, the Zottman curl.
Woo. (light beeping)
All right, pick up those dumbbells again.
You can do them double arm or single arm.
When we start off single-arm the zottoman curl
is just like a normal bicep curl.
Then we're gonna rotate and control
the weight on the way on the way down.
Come up supinated.
Pronate those wrists and control on the eccentric.
Good.
If you want two at a time, good work.
10 more seconds.
(heavy breathing)
Five more seconds.
Rotate, it's gonna be a forearm workout as well.
(light beeping) Last one, good.
30 seconds rest.
(upbeat music)
Next up, we're going back to our triceps
with the overhead dumbbell extension.
We've already done these now.
If you wanna switch up the grip a little bit,
from neutral to even supinated, we can do that.
Here we go.
Five more seconds, pick up those dumbbells.
We're not giving you a lot of rest.
We're getting in a lot of quality reps though.
Here we go.
One.
Two, three.
Four.
Five, you wanna get a good stretch at the bottom,
all the way to the top.
Really focusing on squeezing at the end of the movement.
Going back to that neutral grip.
Seven, six, five,
four. (light beeping)
Last one.
(loud buzzing)
Woo!
Know you guys are feeling that pump.
Blood flowing, into the biceps, into the triceps.
Getting a good squeeze in between, stretching it out.
Next up, we're gonna be doing a cross the body hammer curl.
Now these are gonna be single-arm,
because obviously we can't cross at the same time.
We're gonna run this one another.
Pick up those dumbbells.
And really we're gonna focus on keeping that elbow pin,
and squeezing the weight up
(loud buzzing) across the body.
Here we go now.
Always under control.
As we lower those weights, squeeze back down.
(upbeat music)
15 seconds to go, you're halfway there.
Keep working, good.
Feel those arms filling up with blood.
Let's go.
Get that pump.
Five.
(light beeping)
Last one.
Good work, shake it out.
Shake it out, 'cause we've got another bicep
movement coming up.
Right after this is gonna be another single arm movement.
We got a concentration curl, dumbbell, concentration curl.
One of my favorites.
I added these back-to-back,
really give you guys a massive pump.
So.
What we're gonna be doing is picking up
one of the dumbbells, setting it.
Elbow on the inside of our knee.
We're gonna be using that to keep it in one place.
(light beeping) Here we go.
Elbow on the knee or you can dangle it here.
I kind of like setting it up on that knee,
so that bicep is locked in the position there.
That elbow has nowhere to go.
No cheating here, good.
Halfway there, woo, squeeze.
Keep it going.
Five more seconds, come on.
(light beeping)
Last one.
Woo. (loud buzzing)
That one should just leave you guys in a little bit of pain.
We got 30 seconds and we're gonna do the other arm here.
Shake it out.
Get ready to go on on whatever side you did not do.
Love doing some single arm movements,
where we can really just concentrate mind,
muscle connection.
One movement at a time, one arm at a time.
Here we go, get ready for it.
Set up again, we're gonna be on that opposite knee.
Really concentrating on the squeeze.
(upbeat music)
Three, four.
Five, six.
We're halfway there, keep it going.
Keep it going, try not to swing too much.
It's gonna get heavy.
Maybe shake it out at the bottom.
Keep it going.
(light beeping)
Two, last one.
(loud beeping)
Woo, good work, good work.
Really handling the weight of the biceps here.
We got one more bicep movement here.
Really a great one.
Since we don't have a bar bell,
we're keeping it all dumbbells here.
This is going to really be,
something similar to a close grip curl.
We're gonna be doing a waiter curl.
We're gonna be grabbing just one of our dumbbells.
So close grip, grabbing the top of it.
And we're just gonna go five half reps.
Here we go.
Partials five reps, here we go.
After the fifth rep brings it to the top,
halfway down,
for five, four, three, two, one.
And then we're going all the way.
One, two, really getting outside part of our place up here.
(light beeping)
Last one.
(loud buzzing) Woo.
That my friends, is biceps toasted in about 10 minutes.
Thank you for checking it out.
We'll see you again here next time
from the Gymshark Lifting Club.
(upbeat music)