What's up, guys?
Jeff Cavaliere, ATHLEANX.com.
I have a fast arm workout for you today, but that does not mean 'ineffective'.
As a matter of fact, this might be one of the most challenging arm workouts you ever
do.
Let me set the stage for you first.
My dog, Charlie, had two abdominal surgeries in one week.
He's a Labrador.
He likes to mess with his incision.
I had to basically be with him every day this week around the clock.
I found 10 minutes that I could carve out to either do one of two things.
Make gains, or make excuses.
I opted to try to make gains.
This workout will do just that.
Even if you have all the time in the world it's important that sometimes you challenge
yourself from the aspect of condensed time.
A density training impact.
That's what we're going to do here, today..
So all you need to do is setup a bench – like I do here – grab a single set of dumbbells,
and then have access to a pullup bar.
You're not just going to use the bar, but you'll use the floor right below it.
There are four exercises being performed in this entire workout.
You're going to go back and forth between them.
It works great with your arms because you have the opportunity to work opposing muscle
groups.
Meaning, when one is working, the other is resting.
So now what do I do?
The first exercise up here is a wide-out inclined curl.
So what I'm doing here is, I like this variation because I can set my shoulders back, externally
rotate my shoulders a little bit, put th1me in a safer position, and now I just do an
inclined curl.
I'm honestly working the biceps, and I try to take this all the way to failure because
the goal is – you have two choices, guys.
If you're going to work out for a short period of time then you'd better workout very hard.
So you can work out long, or you can work out hard, but you can't do both.
We're opting for short, and we're opting for a very intense workout here.
So when I reach failure I immediately go to my fresh triceps.
They have not done any work at this point.
Up, overhead with the dumbbells, in the same setup, without and waste of time, I'm able
to do the inclined dumbbell extension.
So now, the weight here is a little bit less than I could curl.
It's more appropriate for what I could do for the tricep extension.
For me, that's the harder of the two exercises.
So you want to choose the weight based on the more difficult exercise.
There, I go to complete failure, I go right back down again, into the curls.
As you can see here, the rest of this workout is me going back, and forth, and back, and
forth between these two exercise.
What am I shooting for?
I'm trying to go to failure on each set that I do of these exercises, and I'm trying to
get to the point where I can't get either out anymore, for any quality reps.
It's going to happen because as you start creeping down and getting more, and more fatigued
in one exercise, you're going to place a higher demand on the other exercise.
If I can only do three reps of a curl, then I'll only have three reps of rest for my triceps
before I have to jump back to those again.
Sooner, or later, even the stronger of the two muscle group is going to be forced to
catch up, and ultimately it's going to fatigue out, too.
So now I hit this, right around the four minute mark.
I am flying here, and my arms are already fried.
But I'm only halfway through the workout.
So I walk over to the pullup bar now, and I do one of my favorite exercises of all time.
Guess what?
My goal is to not even move during this exercise.
This is a bicep chin curl as an isometric hold.
You go up to the top of the bar, as you see m here, and the goal is to basically perform
a double bicep flex.
If I was going to do this, right here, for you, I'm actually doing the same thing, and
the only thing holding me up there is this double bicep flex holding me up.
Of course, as I start to fatigue I've got to fight that negative all the way down.
You go as long as you can until that negative is really not even a quality negative at that
point.
Then you hit the floor and you do the second part of this combo.
This is a cobra pushup, one of my absolute favorite ways to train your triceps.
We're getting full extension of the elbow, the elbows are getting a little bit of extension
behind the body, so all the heads of the tricep are being engaged here.
I do as many reps as I can.
From there, as soon as I'm done, I'm back up to that chin-up bar.
I hop up, and I'm going to hold it as long as I possibly can, but more importantly, as
hard as I possibly can.
Yes, it's going to be for a shorter period of time than the last time.
The goal here, again, is to just hold as long as you can, and when you do fail, you're back
to the ground.
You crank out more reps of the cobra pushup until you fail again.
Then you're back up on the bar.
You do this same thing.
Back and forth, back and forth, and once again, the same impact is going to be felt here.
Especially because you've already pre-exhausted both of these muscle groups with the previous
two exercises.
You're likely going to reach this a little big quicker.
I was able to gut it out here for a total of just over 8 minutes.
I can tell you this: my arms had never been more swollen, they've never been more sore,
and as I talk to you here today, the day after, my arms are really, basically immobile.
It's very difficult to hold them up in the classic YouTube pose here, as I talk to you.
The fact is this, guys: as I said in the beginning.
You can work out hard, or you can work out long; but you can't do both.
More importantly, you can make gains, or you can make excuses.
Never make excuses because a short period of time should be looked at, sometimes, as
an opportunity to switch up, and give a jolt to your training.
This is a shock to your system and it's certainly a shock to your arms.
I promise you, it's going to give you results if you've never trained this way.
Guys, if you're looking for a program that puts the science back in strength, I show
you a lot of methods that maybe you though wouldn't work so well.
I can show you how to make everything work well.
As long as you're willing to provide the intensity in the workout to do it, I'll meet you there,
and I'll show you exactly what to do.
We have all of our programs over at ATHLEANX.com.
Click the link below this video to use our program selector to find the program that's
best suited to your current goals.
In the meantime, if you've found this video helpful leave your comments and thumbs up
below.
Let me know what else you want me to cover here, and I'll do my best to do that for you
in the days and weeks ahead.
All right, guys.
See you soon.