Barbell Arm Blast: Curl & Press Your Way to Stronger Biceps and Triceps

Gym | Single Workout | Intermediate: 4 exercises

This workout is designed to develop strength and size in the biceps and triceps through a series of barbell exercises. Each movement is performed for four sets with a rep structure that decreases over the course of the workout: beginning with 15 reps, then moving to 12, and finishing the last two sets with 10 reps each, ensuring progressive muscle fatigue.

The first exercise, the Barbell Curl, focuses on the biceps, one of the primary arm muscles. It is essential to maintain good form by standing upright, keeping elbows close to the torso, and preventing body swing to maximize bicep engagement. Moving on to the Barbell Lying Triceps Extension, commonly referred to as the Skull Crusher, provides an effective way to target the triceps with an isolation exercise that helps in building mass and strength.

As we progress, the Barbell Seated Close-grip Concentration Curl specifically targets the arm flexors, including the brachialis, which can contribute to overall arm thickness and peak. It's important to ensure a full range of motion and a powerful squeeze at the top to fully stimulate the muscle fibers. Finally, the Barbell Reverse Close-grip Bench Press shifts the focus back to the triceps. This variant of the bench press allows for a greater load on the triceps by utilizing a reverse grip and a closer hand placement. To optimize results, all exercises should be performed with control, focusing on the mind-muscle connection and avoiding momentum. Regular hydration, proper form, and nutrition are essential for recovery and muscle building.

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  • #Exercise / Sets
    1Barbell Curl4 sets • 15, 12, 10 and 10 reps
    Barbell Curl
    2Barbell Lying Triceps Extension Skull Crusher4 sets • 15, 12, 10 and 10 reps
    Barbell Lying Triceps Extension Skull Crusher
    3Barbell Seated Close-grip Concentration Curl4 sets • 15, 12, 10 and 10 reps
    Barbell Seated Close-grip Concentration Curl
    4Barbell Reverse Close-grip Bench Press4 sets • 15, 12, 10 and 10 reps
    Barbell Reverse Close-grip Bench Press
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