Who doesn't like showing off their arms at parties? But what do you do when you're in a rush and are short on time? How do you get those pumped up biceps? Well, worry not. We've got your back.
Here's a short time-saving workout that will get you an insane bicep pump:
Firstly, your workout form should be on point, or else you would be just swinging your arms and won't be getting the potential results. Also, the tempo has to be very controlled. Keep the eccentric phase slower than concentric.
© ThinkstockThe Workout
Rep Range for Working Sets: 12, 8, 6
Number of Working Sets: 3
Number of Warm Up Sets: 2
Rep Range for Warm Up Sets: 12 (Pick lighter weight compared to the working set of 12 rep max)
Rest Period: 45 seconds-1 MinuteThe Split
A. Target Muscles: Triceps
A1: Close Grip Bench Press
Pro Tip: Keep the grip shoulder width apart and slightly bend your forearms towards the chest when you bring the bar down. Give a one-second pause and then push it up while focusing on your triceps.
A2: Lying Triceps Pulley Extention
Pro Tip: Grip the pulley rod firmly at shoulder width apart. Bring it down slow and push it up without a jerk. Go for 2 drop sets after the completion of your last working set.
A3: Reverse Grip Triceps Pulley Push Down
Pro Tip: Give a one-second pause every time you push it down.
B. Target Muscles: Biceps
B1: Biceps Barbell Curls
Pro Tip: Do 2 warm-up sets here and during the working set, give a one-second pause at every concentric movement. Feel the contraction every time you curl.
B2: Incline Dumbbell Curls
Pro Tip: Set the bench at a 45-degree angle and when you take the starting position, make sure your head is resting back at the bench. Arms should be hanging down straight and do not take your elbows forward while you curl it up.
B3: Hammer Dumbbell Curl
Pro Tip: During the eccentric phase, let your arms get fully straight and while you curl it up, keep your elbows stable. Go for at least 3 drop sets here in your last working set.
C. Target Muscle: Forearms
C1: Farmer's Walk using dumbbells (3 rounds)
Pro Tip: Grip the dumbbells from the centre. Increase the weight with every round and prefer picking a challenging weight. Do wear a belt for better core support in the heaviest set.
Give this simple yet effective workout a shot, and let me know your feedback on my Instagram @rachitdua.
Rachit Dua is an advanced K11 certified fitness coach for general and special population (people with medical issues, old age people, pregnant women, and children) and a certified sports nutritionist. You can get in touch with him facebook and Instagram.