MusclePharm-sponsored athlete Davey Fisher shows you how to build huge arms with the ultimate high-volume biceps and triceps workout.
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You might think of biceps and triceps as fun and easy compared to, say, leg day. Well, MusclePharm-sponsored athlete Davey Fisher’s arm overload workout is about to change your mind.
“Even though we’re just working with biceps and triceps, this workout does have a lot of volume and is not your average biceps and triceps workout,” Fisher warns. “It’s gonna be very physically taxing, and it’s gonna kick your ass.”
This arm assault starts with the 21s method for dips and curls, which alternate between partial and full ranges of motion.
“We’re gonna be doing these 21s as a form of pre-exhaustion right when we start our workout to isolate different ranges of motion,” Fisher explains, “but also to prime the biceps and triceps to get ’em ready for the rest of the workout.”
The suffer-fest proceeds through more skullcrushers than you’ve ever wanted to see in one place, pummels you with nasty high-volume cable supersets, then wrings out anything left in your arms with preacher curls and rope extensions. To wrap it up, give your arms a break with a few ab wheel reps. As in 100. (Ed. note: If you don’t like tacking an ab move onto your arm workout, feel free to skip this move.)
Almost this entire workout is supersets, so keep your rest periods under a minute between exercises. Don’t be tempted to phone in the last few sets, as much as you may want to. This is where the magic happens, but only if you really burn it out and go to failure.
Fisher’s volume-overload prescription is slightly terrifying and should only be done every 2-3 weeks (yes, it’s that hard), toward the end of the week when you’ve already hit the rest of your muscle groups. And remember that what happens in the gym only damages muscle fibers. It’s the post-workout recovery and nutrition that rebuild those fibers and make your arms stronger. So don’t mess it up.
| Davey Fisher’s High-Volume Biceps & Triceps Burnout Workout |
1. Superset
a. Bench Dips: 3 sets, 21 reps (21s method)
b. Forehead Curls: 3 sets, 21 reps (21s method)
2. Triset
a. EZ-Bar Skullcrusher: 3 sets, 8-12 reps (to the nose)
b. EZ-Bar Skullcrusher: 3 sets, 8-12 reps (to the forehead)
c. EZ-Bar Skullcrusher: 3 sets, 8-12 reps (behind the head)
3. Superset
a. Cable Hammer Curls: 4 sets, 8-15 reps
b. Straight-Arm Pulldown: 4 sets, 8-15 reps
4. Superset
a. Preacher Curl: 1 set, failure
b. Triceps Pushdown: 1 set, failure
5. Ab Roller: 1 set, 100 reps
| Preacher Curl |
Since you’ll be getting pretty wrung out by this point, Fisher instructs going to failure for these last two exercises, however many reps that takes. Shoot for 12-15.
The lowering is as important as the lifting, if not more so.
“Make sure you’re controlling the eccentric portion of this lift and exaggerating the range of motion while you lengthen to full extension, before bringing it back up a little bit faster to flexion,” Fisher says.
But, as with the skullcrushers, avoid locking out at the bottom of the movement to keep your muscles working.
| Rope Extension |
Mirroring the hammer curl, flare the ends of the rope out at the bottom of the movement, while keeping your elbows tucked in.
“That last portion where we flare the hands out will engage more of the triceps muscle and make it a little more physically productive,” Fisher explains.
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