The workout consists of a warm-up, two supersets, and a finisher for the bis and tris:

WARM UP: Isolateral Cable curls + Cable tricep pushdowns

  • 3 sets of 15/12/10 reps
  • Keep the weight light(ish) and focus on the squeeze and tension in the muscle, holding at the top of each rep for a one-count. Increase the amount of weight each set, allowing the number of reps to drop in order to keep intensity low - this is a warm-up. Use a simple handle, one arm at a time, alternating between hands and curls/pushdowns


Easy bar curls + Skull crushers

  • 4 sets of 8/8/5/5
  • Go heavy for this one. Alternate between laying on a bench for your skull crusher and standing for your bicep curl. If one part of your arm dominates the superset, use some momentum to help the weaker set of muscles, like “cheat curling”. Keep the intensity high here, the numbers of reps decreases toward the end as lactic acid builds in the muscles 


Incline dumbbell curl + Diamond pushup on incline bench 

  • 3 sets of 8/8/8
  • These two movements stretch the muscle to improve pump. Sit down on the incline bench and allow your elbows to hang behind your body for the stretch, then stand up and do pushups on the back of the incline bench by putting your hands on the top. Use a steep angle


Bicep Finisher: Machine preacher curl 

  • Triple drop set to failure
  • Start with a moderate weight for around 8 reps, training to failure, then take 1/3-1/2 the weight off and pump it out to failure, then take 1/3-1/2 the weight off again and take one last set to failure
  • For an extra bonus: Ask someone to spot you to help you get a few forced reps each set


Tricep Finisher: Pushups

  • Triple drop set to failure
  • Do on a smith machine’s bar, by placing your hands on the bar, and starting with the bar in a low position. Raise the bar a few slots each time you fail. Take three sets to failure one after the other