If you want a “KILLER” workout to building sleeve ripping arms in the shortest amount of time, Add this “WICKED PUMP” bicep/tricep workout into your week and you’ll start seeing more muscle growth FASTER than you thought possible.
By: Instagram Influncer Tim Ernst – Founder of 28 Day Fat Exterminator Challenge, Intermittent Keto Fasting, Get Lean In Quarantine, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes
For muscle growth to occur, you essentially need 4 key components:
• Mechanical Tension
• Meatabolic Stress
• Muscle Damage
• Calories
Today we are going to talk about just one of those key components, metabolic stress.
Lately my current workouts haven’t been as focused and intense as they used to be.
Most of my workouts used to include all 4 key components for optimal muscle growth.
However, I’ve only been applying just 1 or maybe 2 of these components and my muscle growth has come to a complete stop until yesterday.
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You see, my wife and I only have one vehicle so we are constantly going places especially when we have to make routinely doctors visits for my 1 year old son.
My son has a rare blood disorder with a host of other issues and he typically has 2-3 doctors appoints a week, so juggling the car around between my wife and I can be a real challenge.
Anyway, just as I was ready to hit the gym my wife told me she was going to leave in about 30 minutes.
I told her, “that’s not enough time for me to workout and I can’t skip the gym today.”
I thought to myself, “It’s arm day and I can’t skip training arms.”
So what did I do?
I jumped in the car, headed to the gym and did a complete arm workout in just under 30 minutes.
I must say it was the most amazing arm workout that I haven’t had in a long time.
Why do I tell you this story?
Well I only had 30 minutes to workout and it was just the thing I needed to push myself.
I created a ton of metabolic stress (the 1 key component for muscle growth I was missing that will give you HUGE gains) in 30 short minutes.
I was also on a 48 hour fast and still got a WICKED pump I’ll never forget.
Normally when you’re fasting for that long it’s virtually impossible to get a muscle splitting pump.
Well, I have to thank my sons doctors appointment for that because when you’re under a time restraint you have no choice but to push yourself HARD which in turn creates MASSIVE metabolic stress.
Over time I built a pretty nice set of arms.
So much so that I entered a contest where the company “Spike Energy” was going to give away a free variety pack with the BEST pic.
The picture speaks for itself. My arms helped me win this contest.
Okay, enough of that. Let’s get to the workout.
Remember, this workout is only 30 minutes long and all the exercises are performed in a super-set or giant-set fashion with very little rest periods. This is key for creating metabolic stress.
Try this workout today and let me know how well you did in the comments section below!
Exercise #1 – Palms Up Standing Plate Curl (Super-Set) Seated Dumbbell Tricep Extension
3 Sets of 12 / 60 Seconds Rest Between Super-Set
A1. Palms Up Standing Plate Curl
A2. Seated Dumbbell Tricep Extension
How To Perform: You will perform both A1 and A2 together WITHOUT rest. The “Standing Plate Curl” is simple performed with one dumbbell using a very short range of motion. Once you complete 12 reps, immediately move on to the seated dumbbell tricep extension. Bring the dumbbell behind your head and push up and down contracting the triceps at the top of the movement. Once the super-set is finished, rest for 60 seconds and repeat for 2 more sets totaling 3 sets in all.
Exercise #2 – Incline Bench Hammer Curls (Super-Set) DB Tricep Kick Backs
3 Sets of 15 / 60 Seconds Rest Between Super-Set
B1. Incline Bench Hammer Curls 1 1/2 Reps
B2. Bent Over DB Tricep Kick Backs
How To Perform: You will perform both B1 and B2 together WITHOUT rest. The “1 1/2 rep Incline Hammer Curl” is simple performed with dumbbells using a 1 1/2 rep motion. Perform one full range of motion followed by a half rep. You’ll do this 1 1/2 reps for 12 reps. Once you complete 12 reps, immediately move on to “Bent Over DB Tricep Kick Backs.” Bring the dumbbells behind the bench and place your forehead down, keeping your back flat and then perform dumbbell kick backs for 12 reps. Once the super-set is finished, rest for 60 seconds and repeat for 2 more sets totaling 3 sets in all.
Exercise #3 – Prone Incline DB Curls / Reverse Grip EZ Bar Curls/ Bodyweight Dips (Giant Set)
C1. Prone Incline DB Curls
C2. Prone Reverse Grip EZ Bar Curls
C3. Bodyweight Dips
3 Sets of 15 / 60 Seconds Rest Between Giant-Set
How To Perform: You will perform both C1, C2 and C3 together as a giant set WITHOUT rest. The “Prone Incline DB Curls” is performed by lying down on an incline bench with your chest facing the pad. Curl the dumbbells at the same time squeezing at the top and then lower. Once you’ve completed 15 reps, immediately move on to “Prone Reverse Grip EZ Bar Curls” using the same incline bench. Simply use an EZ bar curl with a reverse grip to train the forearms using a full range of motion. Once you’ve completed C1 and C2, immediately move on to “Bodyweight Dips” for 15 reps. Once the giant-set is finished, rest for 60 seconds and repeat for 2 more sets totaling 3 sets in all.
Exercise #4 – Straight Bar Cable Curl (STX Set)
D1. Straight Bar Cable Curls
1 Set of 25x8x4
How To Perform:
Step 1) Pick up a weight you can get 20-25 reps with (hitting failure somewhere in that range)
Step 2) After performing the set, rest 35 seconds. During that time add just enough weight to the same exercise to “fail” at 8 reps. Complete the set.
Step 3) Wait 10 seconds. Then perform one more set to failure (you’ll probably get 2-4 reps).
Exercise #5 – Straight Bar Tricep Pushdown (STX Set)
E1. Straight Bar Tricep Pushdown
1 Set of 25x8x4
How To Perform:
Step 1) Pick up a weight you can get 20-25 reps with (hitting failure somewhere in that range)
Step 2) After performing the set, rest 35 seconds. During that time add just enough weight to the same exercise to “fail” at 8 reps. Complete the set.
Step 3) Wait 10 seconds. Then perform one more set to failure (you’ll probably get 2-4 reps).
What’s Next?
As you probably know or at some point you’ve been told that the best way to build muscle is by training each muscle group a different day of the week…
- Chest on Monday…
- Legs on Tuesday…
- Back on Wednesday…
- And so on. Or…
Maybe you’ve tried the double-up split where you train upper body one day, then lower body the next.
However, there’s something you need to know….
These workouts are silently chipping away at your testosterone levels and causing you to leave massive muscle building results on the table…
Yes you read that right…
But don’t worry, it doesn’t have to be this way. Because…
Believe it or not, there’s one type of muscle building routine that’s BEST for your male hormones and packing on some serious size at the exact same time.
And to prove it, here is..
=> The Mother Of All Muscle Building Routines
