Ultimate Pump Arms Workout | GymZilla Tribe Workouts

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289

4.9k

652

289

4.9k

Full Arms - 4 Supersets

Arms - Biceps - Brachialis/brachioradialis - Forearms - Triceps -

🤮 Puke

1:15h

9 Exercises

Full Workout Routine

Superset 1 (giant set - 4 exercises) Round 1

Additional Videos

How to: Rope Cable Extension

Implement those tips if you want to engage the triceps to the max. The weight is not important here. If you go too heavy, you will not be able to perform these key tips.
Rope extension: mistakes

Avoid the mistakes from the video and follow my tips on how to improve your form of this exercise to engage the triceps to the max!

Rope Triceps Extension - Set 1

Weight: not too heavy (example: 10kg). *Watch an additional video above. With too heavy weights you will not be able to squeeze the triceps at the end of the positive pre where your arms have to finish completely straight.

Reps: 12

Completed
Overhead Triceps Cable Extension - Set 1

Weight: not too heavy (example: 10kg).

Reps: 12

Completed
High Cable Biceps Curls - Set 1

Weight: not too heavy (example: 12kg)

Reps: 12

Completed
Rope Biceps Curls - Set 1

Weight: not too heavy (example: 12kg).

Reps: 12

Completed
Rest: 2 m
Rope Triceps Extension - Set 2

Weight: slightly heavier (example: 12kg). *With too heavy weights you will not be able to squeeze the triceps at the end of the positive pre where your arms have to finish completely straight.

Reps: 12

Completed
Overhead Triceps Cable Extension - Set 2

Weight: slightly heavier (example: 12kg).

Reps: 12

Completed
High Cable Biceps Curls - Set 2

Weight: slightly heavier (example: 15kg)

Reps: 12

Completed
Rope Biceps Curls - Set 2

Weight: slightly heavier (example: 15kg).

Reps: 12

Completed
Rest: 2 m
Rope Triceps Extension - Set 3

Weight: slightly heavier (example: 15kg). *With too heavy weights you will not be able to squeeze the triceps at the end of the positive pre where your arms have to finish completely straight.

Reps: 10

Completed
Overhead Triceps Cable Extension - Set 3

Weight: slightly heavier (example: 15kg).

Reps: 10

Completed
High Cable Biceps Curls - Set 3

Weight: slightly heavier (example: 17kg)

Reps: 10

Completed
Rope Biceps Curls - Set 3

Weight: slightly heavier (example: 17kg).

Reps: 10

Completed
Rest: 2 m
Rope Triceps Extension - Set 4

Weight: same as in the previous 3rd set (example: 15kg).

Reps: 10

Completed
Overhead Triceps Cable Extension - Set 4

Weight: same as in the previous 3rd set (example: 15kg).

Reps: 10

Completed
High Cable Biceps Curls - Set 4

Weight: slightly heavier (example: 20kg)

Reps: 10

Completed
Rope Biceps Curls - Set 4

Weight: slightly heavier (example: 20kg).

Reps: 10

Completed
Rest: 2 m

Superset 2 Round 2

Barbell Wrist Extension - Set 1

Weight: light (example: 5kg plates per side)

Reps: 15

Completed
Barbell Wrist Curls - Set 1

Weight: not too heavy (example: 5kg plate per side). *With too heavy weights, you will not be able to hold and squeeze at the top for 2 seconds. No Squeeze = No Gains !

Reps: 15

Completed
Rest: 1m 30s
Barbell Wrist Extension - Set 2

Weight: slightly heavier (example: 7kg plates per side)

Reps: 15

Completed
Barbell Wrist Curls - Set 2

Weight: slightly heavier (example: 7kg plate per side). *With too heavy weights, you will not be able to hold and squeeze at the top for 2 seconds. No Squeeze = No Gains !

Reps: 15

Completed
Rest: 1m 30s
Barbell Wrist Extension - Set 3

Weight: slightly heavier (example: 10kg plates per side)

Reps: 12

Completed
Barbell Wrist Curls - Set 3

Weight: slightly heavier (example: 10kg plate per side). *With too heavy weights, you will not be able to hold and squeeze at the top for 2 seconds. No Squeeze = No Gains !

Reps: 12

Completed
Rest: 1m 30s
Barbell Wrist Extension - Set 4

Weight: same as in the previous 3rd set (example: 10kg plates per side)

Reps: 12

Completed
Barbell Wrist Curls - Set 4

Weight: same as in the previous 3rd set (example: 10kg plate per side). *With too heavy weights, you will not be able to hold and squeeze at the top for 2 seconds. No Squeeze = No Gains !

Reps: 12

Completed
Rest: 1m 30s

Superset 3 Round 3

Close Grip Smith Press - Set 1

Weight: not too heavy (example: 10kg plates per side).

Reps: 15

Completed
Reverse Grip barbell Curls - Set 1

Weight: not too heavy (example: 5kg plates per side)

Reps: 15

Completed
Rest: 1m 30s
Close Grip Smith Press - Set 2

Weight: slightly heavier (example: 12kg plates per side).

Reps: 12

Completed
Reverse Grip barbell Curls - Set 2

Weight: slightly heavier (example: 7kg plates per side)

Reps: 12

Completed
Rest: 1m 30s
Close Grip Smith Press - Set 3

Weight: slightly heavier (example: 15kg plates per side).

Reps: 10

Completed
Reverse Grip barbell Curls - Set 3

Weight: slightly heavier (example: 10kg plates per side)

Reps: 10

Completed
Rest: 1m 30s
Close Grip Smith Press - Set 4

Weight: slightly heavier (example: 17kg plates per side).

Reps: 10

Completed
Reverse Grip barbell Curls - Set 4

Weight: slightly heavier (example: 12kg plates per side)

Reps: 10

Completed
Rest: 1m 30s

Superset 4 Round 4

Incline Skull Crushers - Set 1

Weight: Not too heavy (example: 7kg plates per side)

Reps: 12

Completed
Wide Barbell Curls - Set 1

Weight: not too heavy (example: 12kg barbell).

Reps: 12

Completed
Rest: 1m 30s
Incline Skull Crushers - Set 2

Weight: slightly heavier (example: 10kg plates per side)

Reps: 12

Completed
Wide Barbell Curls - Set 2

Weight: slightly heavier (example: 15kg barbell).

Reps: 12

Completed
Rest: 1m 30s
Incline Skull Crushers - Set 3

Weight: slightly heavier (example: 12kg plates per side)

Reps: 10

Completed
Wide Barbell Curls - Set 3

Weight: slightly heavier (example: 20kg barbell).

Reps: 10

Completed
Rest: 1m 30s
Incline Skull Crushers - Set 4

Weight: same as in the previous 3rd set (example: 12kg plates per side)

Reps: 10

Completed
Wide Barbell Curls - Set 4

Weight: same bar as in the previous 3rd set (example: 20kg barbell).

Reps: 10

Completed
Rest: 0s

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Workout Description

Insane pump to grow arms fast.

The workout consists of 4 supersets only! The goal is to achieve total failure and max hypertrophy! This is the only way to grow your arms fast! People think that with supersets you will only get shredded. It is not true. With supersets, you will achieve hypertrophy (muscle growth) and pump your arms fast! Now, depending on your diet, you will lose or gain body weight! For example, if you eat 3000 cal per day, you are bulking, and if you eat 2000 cal per day, you are cutting, no matter how your workouts look like!

GymZilla Tribe

@gymzilla-tribe

A diverse team comprising over 20 professional bodybuilders, powerlifters, bikini competitors, and fighters, alongside experienced personal trainers, aim to spread their fitness expertise to others.

123 Exercises 62 Workouts 1 Programs

Full Arms - 4 Supersets

Full Workout Routine

Superset 1 (giant set - 4 exercises) Round 1

Additional Videos

How to: Rope Cable Extension

Rope extension: mistakes

Rope Triceps Extension - Set 1

Overhead Triceps Cable Extension - Set 1

High Cable Biceps Curls - Set 1

Rope Biceps Curls - Set 1

Rope Triceps Extension - Set 2

Overhead Triceps Cable Extension - Set 2

High Cable Biceps Curls - Set 2

Rope Biceps Curls - Set 2

Rope Triceps Extension - Set 3

Overhead Triceps Cable Extension - Set 3

High Cable Biceps Curls - Set 3

Rope Biceps Curls - Set 3

Rope Triceps Extension - Set 4

Overhead Triceps Cable Extension - Set 4

High Cable Biceps Curls - Set 4

Rope Biceps Curls - Set 4

Superset 2 Round 2

Barbell Wrist Extension - Set 1

Barbell Wrist Curls - Set 1

Barbell Wrist Extension - Set 2

Barbell Wrist Curls - Set 2

Barbell Wrist Extension - Set 3

Barbell Wrist Curls - Set 3

Barbell Wrist Extension - Set 4

Barbell Wrist Curls - Set 4

Superset 3 Round 3

Close Grip Smith Press - Set 1

Reverse Grip barbell Curls - Set 1

Close Grip Smith Press - Set 2

Reverse Grip barbell Curls - Set 2

Close Grip Smith Press - Set 3

Reverse Grip barbell Curls - Set 3

Close Grip Smith Press - Set 4

Reverse Grip barbell Curls - Set 4

Superset 4 Round 4

Incline Skull Crushers - Set 1

Wide Barbell Curls - Set 1

Incline Skull Crushers - Set 2

Wide Barbell Curls - Set 2

Incline Skull Crushers - Set 3

Wide Barbell Curls - Set 3

Incline Skull Crushers - Set 4

Wide Barbell Curls - Set 4

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Additional Videos

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