Biceps & Triceps- Muscle Gain In Under 45 Minutes! (Holiday Series)


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Biceps & Triceps! The second best day of the week!

This workout is going to give you the kind of pump that leaves you feeling like the HULK after just the first superset! Once again we are combining 30 second rest periods with 4 reverse pyramid sets to ensure MAXIMUM muscle fiber activation for size and strength!

It should take you about 35 minutes to complete this routine which makes it perfect to combine with the abdominal workout in this series. If you haven’t tried it yet, I will put a link to the entire playlist below.

Complete Holiday Series Playlist:
https://www.youtube.com/playlist?list…

There is no better feeling than your arms about to EXPLODE from the pump! Now go tear it up Nation! #HTH #SHFAthlete

• Rest 30 seconds MAX between sets

(1:51)- Routine sets & reps

(3:20)- Biceps / Triceps – Superset 1
(3:22)- Close-Grip Bicep Curl (E – Z Curl Bar) (15 reps, 12 reps, 10 reps, 8 reps)
(4:02)- Overhead Tricep Extension (E – Z Curl Bar) (15 reps, 12 reps, 10 reps, 8 reps)

(12:10)- Biceps / Triceps – Superset 2
(12:12)- Dumbbell Hammer Curl (15 reps, 12 reps, 10 reps, 8 reps)
(12:56)- Barbell Close-Grip Bench Press (15 reps, 12 reps, 10 reps, 8 reps)

(21:12)- Biceps / Triceps – Superset 3
(21:14)- Wide-Grip Cable Bicep Curl (15 reps, 12 reps, 10 reps, 8 reps)
(21:57)- Cable Tricep Pushdown (15 reps, 12 reps, 10 reps, 8 reps)



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