Workout Synopsis:

This is a muscle hypertrophy workout, that will stimulate both muscle fibers and energy reserves. This balance will help you increase strength but also focus on muscle growth. The work load on this workout is HIGH, might be difficult to complete if you are not used to this level of volume.

Strength - Strength training is usually done at higher percentages compared to your 1RM. You will be want to around 80% of your 1 rep maximum lift. Ex. If your max lifting weight is 200 lbs. the intended weight is around 160 lbs.

Volume - After strength, the workout will move into volume based exercises. These are designed to deplete energy storages in the muscle, this is grow muscle size through sarcoplasmic hypertrophy. In order to correctly stimulate this hypertrophy sets should last about 30-40 seconds of work per set, with minimal pauses at the top or the bottom. Choose a weight to achieve this timed stimulation.

REST - Rest is important between sets, but you are not resting long enough to fully recover. The goal is to expend energy and push your muscles not to maximize the amount of weight every set.

Warm-Up (5 Minutes)

You may choose your own warm up, but here is a good to prepare your arms.

3 sets

20 Band Bicep Burls

20 Band Tricep Extensions

Workout

Strength (14-15 Minutes)

*Focus on keeping these sets to 30 seconds minimum every set

Exercise 1: Strict Chin Ups - 5 Sets of 10 Reps @ 70% of 1RM - 1-1:30 Minutes of REST in between
*All the way down to the bottom, add weight or use assisted pull-up machine if needed

Exercise 2: Diamond Push Ups - 5 Sets of 10 Reps @ 70% of 1RM - 1-1:30 Minutes of REST in between
*Increase foot elevation if needed‍

Volume (30-35 Minutes)

*Focus on keep these sets between 30 and 40 seconds every set

Exercise 3: Incline Dumbbell Curl - 4 sets of 12 reps @ 70% of 1RM - 1-1:30 Minutes of REST in between

Exercise 4: Barbell Skull Crushers - 4 sets of 10 @ 70% of 1RM - 1-1:30 Minutes of REST in between

Exercise 5: Alternating Dumbbell Hammer Curls (each arm) - 4 sets of 15 reps @ 60% of 1RM - 1-1:30 Minutes of REST in between

Exercise 6: Rope Tricep Extension Drop Set (10-10-10) - 3 set of 30 reps - 1-1:30 Minutes of REST in between
*reduce weight by 15-30% per drop

Cool Down (5 Minutes)

Stretch out your Biceps and Triceps. Stretching after exercise reduces lactic acid in the muscle and will improve recovery time.

Additional Tips

It is recommended to record your weights and progress in order to track the load you are putting on your body.