Build bigger and strong biceps and triceps with this super pump arm workout from IFBB Pro Brett Wilkin.
Before hitting this gnarly arm workout, Brett breaks down the new Stacked Series line of bodybuilding supplements from Hosstile. To optimize sleeve-splitting pump arm workout, he takes a full serving of Sour Peach BLOODSHOT stimulant-free pre-workout and follows it up by sipping on Orange INTRA[R3] intra workout during his training to help fuel his muscles with high quality fast digesting carbs and muscle sparring essential amino acids.
BRETT WILKIN’S PUMP ARM WORKOUT
Single-Arm Neutral Grip Triceps Pushdown:
Brett typically likes to start his arm workouts with a cable movement. Today he has chosen a neutral grip tricep pushdown. Start by attaching a strap handle and grasp it so that your hand is neutral. By extending your arm down and driving the handle towards the flood. Once your arm is fully extended, slowly return the weight back to start, ensuring you get a full range of motion. Keep your arms fixed in one position, and do not allow your elbows to move back and forth, as this will take the resistance off the triceps. Complete 3-4 sets of ten reps, taking the last two sets to failure.
Set up the pulley station using a high cable without handles on your right and left side. Grab the handles with the opposite hand to cross your arms in front of you. Next, extend your arm down and driving the handles towards the flood. Once his arm is fully extended, slowly return the weights back to start, ensuring you get a full range of motion. Do 3-4 sets, taking the last two sets to failure.
Cable Biceps Curl:
Set up two D-handles so that they are next to each other, a few feet apart. Grab the handles and walk forward so that the cables are running behind you. Begin the movement by curling the handles up towards your shoulders. Next, control the weight back down and repeat for a total of 10 reps. Do 3-4 sets, taking the last two sets to failure.
Set up a preacher curl machine, with the backs of your arms are resting flat on the pad when you are doing the exercise. Perform a bicep curl, driving the weight up quickly, holding the contraction for a second and then controlling the weight back down. Perform 3-4 sets, climbing up weight each set until you reach failure. Drop the weight slightly and perform 1 and a half rep sets on the last set. Starting from the stretch position, you will bring the weight all of the ways up towards your shoulder and then return it to the 90-degree bend at the elbow position. You will bring the weight back up and then slowly control the weight back to the lengthened position and do 10 reps.
Smith Machine Skull Crushed:
Set up a flat bench about 1-1.5 feet away from the bar. Next, set up two lifting straps about shoulder-width apart on the bar. Lie back on the bench and grab the lifting straps. Have a training partner unhook the safety hooks or set the safety stoppers to the bottom of your desired range of motion and set the bar on them so that you can pre unhook the safety hooks. Begin by extending your arms and driving your fists up towards the ceiling. Once fully extended, control the weight back down, allowing your hands to fall behind your head. Work your way up until you do 3 working sets of 10 reps to failure. Lighten the weight on your last working set and do 3-second negatives for each rep.
Seated Overhead Triceps Extension:
Set up a 90-degree bench with a rope attachment on a low cable pull. Make sure that the bench is facing away from the cable machine and the rope is behind you. Start by straightening your arms and driving your fists towards the ceiling. Once fully extended, control the weight back down, getting a good stretch at the bottom. Do 3-4 sets of 10 reps, taking the last two sets to failure. On the last set, go to failure and then pause for 10 seconds at the bottom and then do as many reps as you can until you reach failure again.
Seated Cable Curl:
This last exercise is specifically intended to improve the look of your biceps in the front double bicep pose. Set up a 90-degree bench in the middle of a double cable station. Set up each cable so that they are in line with head height when seated. Attach a D handle to each side of the pulley. Grab the handles so that your arms are outstretched into the side of you. Begin by pulling the handles in towards your ears. Once they are as far in towards your ears as possible, hold the contraction for 2 seconds and control the weight back until your arms are once again outstretched. Complete 3-4 sets of 10 reps, taking the last two to failure. Hold the contraction for 4 seconds on the last set, followed by a 2-3 second negative each rep until failure.
If your goal is to build muscle, you need a quality post workout protein to help repair and build new muscle tissue. Once Brett is done his workout, he immediately starts the recovery process by having cereal and 2.5 scoops of Chocolate Milk ISO[H1] grass fed whey isolate protein.