Set #6 – Progressive Set – Tricep Kickbackįor this Progressive Set just like the Hammer Curls, we do the entire progression up (15, 12, 8), with the right arm and then repeat immediately with no rest on the left. Keep your feet flat on the floor and your chest up, without letting your elbow move, throughout the exercise. You then do Hammer Curls by lifting the weight up to your chin, holding the weight as if your fist is a hammer. We then get a short rest, and start the reverse progression (8, 12, 15) on the right and finish left. For the Hammer Curls you are seated with your legs spread apart and you rest the elbow of the arm holding the weight. I highly recommended using conservative weight for this exercise because if you lose control of it the bar could fall right on your head and that would be bad.įor this Progressive Set we do the entire progression up (15, 12, 8), with the right arm and then repeat immediately with no rest on the left. Squeeze your elbows against your chest during the exercise and make sure you are targeting your triceps and not your chest. For each rep lower your hands to your forehead and extend them back up. Hold the bar with an overhand grip (knuckles facing you) and lie down with your arms extended straight in the air. This is another standard Single Set, with a Drop Set on the end. This exercise is actually similar to the Tricep Extensions we did in Build: Chest and Tris, except that we are using the EZ Curl Bar. Make sure to really focuse on bringing the bar down slowly, to really feel the burn. There is a 5-10 second rest in between each set, where you need to hold the weight up. The Wide EZ Bar Curl is just another standard standing bicep curl, except this time we are using the EZ Bar Curl and are holding the bar with a wide grip. The structure of the Force Sets in Body Beast are that you do a set 5 sets of 5 reps, using the same weight without ever putting the weight down. Keep your elbows in one spot and your arms in tight, throughout the move. Make sure to keep your chest up and your core tight as you extend the weight up and down, while moving nothing except your arms. Start by sitting on the edge of your bench, with the dumbbell resting on your knee, then swing it around your body behind your head, holding it in both hands. Unlike those you only use one dumbbell, and you are in a seated position. If there is a Drop Set as there is in this case, you follow the last set immediately with no rest, by another set of 8 reps with lighter weight. Even though these Tricep Extensions have the same name as the Tricep Extension in Buid: Chest and Tris they are an entirely different exercise. You finish with a set of 8 reps with heavy weight. You then do a set of 12 reps with medium weight, followed by a short rest. The structure of the Single Sets in Body Beast are that you do a set of 15 reps with light weight, followed by a short rest. Thee exercise is just good old fashioned standing bicep curls. After the rest you do it all in reverse with no rest, so a set of 15, then 12, then 8. The structure of the Progressive Sets in Body Beast are that you do a set of 15 reps with light weight, followed immediately with no rest, by a set of 12 reps with medium weigh, followed immediately with no rest, by a set of 8 reps with heavy weight.
After the circles, we grab our light dumbbells, and do a few reps each of, straight bicep curls, wide bicep curls, hammer curls, and tricep extension (using 1 dumbbell). The warm-up then closes out with high knee jogging. You start by doing a light jog. Then you go into arm circles, first going forward and then reverse. The warm-up is 2:24 long, so make sure you make the most of it. This workout has a warm-up followed by 7 sets of the main workout, a Progressive Set for biceps, a Single Set for triceps, a Force Set for biceps, a Single Set for triceps, a Progressive Set for biceps, a Progressive Set for tricpes, and a Single Set for Abs.
BODY BEAST BUILD BACK ARMS PLUS
There are 3 Progressive Sets and a Force Set in here so there are a ton of reps (461 plus a 30 second ab burnout) Instead, here we alternate back and forth between biceps and triceps. This is not like other workouts in Body Beast, where we split the workout in half and do one muscle group first and then the other. But it will leave your arms throbbing by the end. It is not quite as intense as some of the others because you are not working out large muscle groups. Welcome to the cannon show! There was no dedicated arm workout in the Build Phase, as we just did triceps with chest and biceps with back. EZ Curl Bar with Weighted Plates (recommended)īicep and Tricep hypertrophy (muscle building) workout
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