Blow Your Arms Up Workout | Jason Wittrock
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- Опубліковано 14 лис 2016
- The most intense arm workout you'll do this year is right here. With nothing more than some dumbbells and a single cable stack, you'll get the pump of your life. Are you ready to earn it?
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Today, you'll take your arm training to a new level by attacking your biceps and triceps from all angles. You'll also use supersets, dropsets, and negative reps to shock your arms into growth. This workout isn't for beginners or anyone looking for a quick pump. I can't promise it will be easy-in fact, it's downright brutal and intense-but it will blow up your arms!
Feel free to add this workout to your routine whenever you feel like stepping things up and chasing the pump, whether that's once a week or once a month. It should take you 45-60 minutes to complete. Now, let's rock.
| Incline Dumbbell Curls |
For each of the exercises in today's workout, perform 3 sets of 15, 10, and 5 reps. As the reps decrease, the weight you use and the intensity you bring should increase. Use the first set of 15 reps as a warm-up to solidify the mind-muscle connection, find your tempo, and get used to stretching and squeezing the muscle. The most important thing here is fully stretching the biceps and fully squeezing at the top, or at peak contraction. Also, keep your palms facing forward or even outward as much as possible. When you get to the last set, complete 5 reps. As soon as you hit muscle failure, reduce the weight by 50 percent, and keep cranking out the reps. Even as your approaching failure, make sure your form is solid.
| Bench Dip |
Don't just bounce up and down to squeeze out as many reps as possible with these. Form is everything. Stay close to the bench, keep your elbows tucked in, and slowly lower yourself under control, feeling your triceps stretch. Then, explode up at the top of the movement. With each rep, flex your triceps as hard as possible.
There's no set rest period between movements in this workout, so just go when you're ready. As soon as you feel confident enough to jump back into the next set and do work, get to it. When you reach the final set of 5 reps, kick the intensity up a notch by resting a plate on your lap. As soon as you hit failure, shove it off and continue busting out reps.
| Cable triceps Push-Down |
The supersets keep coming! For cable triceps push-downs, the most important thing is to keep your elbows still and locked at your sides. Make sure you fully feel the stretch in your triceps, and lock out at the bottom and flex at the end of every rep. As you did previously, you'll drop down to 5 reps to muscle failure on your last set, then reduce the weight by 50% and keep crunching out the reps.
| Cable Hammer Curl |
You'll use the same cable stack with these that you just used for the push-downs, transitioning seamlessly between exercises. With these, it's crucial that you control the weight rather than it controlling you. Once again, you'll do 5 reps in the third set, then drop the weight and keep crunching out reps. Leave it all in the floor in this set.
| Single-Arm Dumbbell Preacher Curl |
It's time to isolate the biceps with one of my favorite exercises-the single-arm dumbbell preacher curl. By now, you should have the 15, 10, 5 rep scheme down. After your final set of 5 reps, follow up with 2-3 negative reps, using your free hand to help the weight up and fully control the negative portion of the rep. If this is your first time implementing negatives as a training technique, there's one thing you've got to know: The negative portion of the rep is just as important as the positive portion. In fact, studies have shown that the negative portion causes more damage to the muscle fibers, which is exactly what we're trying to do.
| Single-Arm Cross-Body |
It's time to shift the focus of this arm workout to the upper portion of your biceps, right where they insert into the shoulder. To hit this target area, do a single-arm cross-body cable curl. I like to grab the cable itself for these, rather than use a handle.
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No mercy
Jason Wittrock
Can I do this on a leg day?
#Jason Wittrock
biceps and triceps together ?
its not in the muscle group
I incorporated your full body dumbbell workout into my routine! just wanted to say thanks. I've lost more weight working out at home than I ever did at the gym. Dumbbells and calisthenics for the win.
Just wanna let you guys know that I took too much MCT oil and now I’m dying on my toilet. Pray for me
Jason Wittrock Not a single video on squats or deadlifts and the only leg workout you have is leg presses....It's easy to have a muscular upper body if that's all you workout. When your arms are bigger than your legs you're doing something wrong.
"You must fail in order to succeed!" Well said...
Unknown Guy81RJ you would look a lot better if you shaved your torso
I was confused whether to listen to him and do what he says or go with the people complaining about 45 mins long arm workout. Eventually I did every fucking exercise he mentioned and I promise you, I had my best arm workout ever.
ppl complaining 45 mins is short or long?
Nguyen Tran long.
Nguyen Tran short it goes by quick
Increase weight and lower sets if you feel its that long.
45 mins for two muscle groups is not long at all
You can do this hippie shit. I'll stick to 4 scoops and 8 hour arm workouts
Big Rig hahahahaha
you forgot the oil
8 hr workouts are for retards your arms will be fucked
Rich Piano's 5% Investment Analytics Company damn you mad?! 😂
Easy there Hulk, calm down before you hurt yourself
this was one of the best videos, you explained every detail from rep ranges to the weights used, this workout killed me thanx Jason
People on here complaining about 45-60 minutes for just arms. It takes me no less than an hour and a half to do all my workouts. Cardio, Shoulders, chest, arms, back, legs... Like what do you guys want? 20 minutes a day in the gym won't make you the best version of yourself. Get motivated.
Dalton Combs no it's not that. It's that dedicating an entire session to just arms is a brosciencey way of training. It's just unnecessary. 4, 5, or more isolation exercises for your bis for example is just overkill...
Alan D overkill? more like lazy bastards
nah. training should be an intelligent thing. You can achieve the same amount of volume and therefore metabolic stress/fatigue by dividing the workload into 2 sessions per week (ideally in a pull workout where you also train back) is a much more efficient and condensed way of training. The frequency you get with Push pull legs for example is hard to beat. If you have an "arm day", you are either skipping legs or missing out big time on the benefits of higher frequency.
Alan D I get where u are Coming from but it still depends on individual..different workout suit different people u can't expect everyone doing your kind of workout achieving the same as u right?
Chunkychee yea not everybody can train 6 days a week or even 5 or whatever. I get it.
Got really excited by the title and description, only to find out this is nearly the exact same workout I do for arms. I highly recommend this to everyone, especially the last one and the negatives, get that pump
rly well i am gonna tru this now cause i have hard time getting my arms bigger chest back shoulers grow so fast but arms nope
True and eccentric overload is the original way to gain muscle
does training to failure give a better pump? is it necassary?
@@bullymaguire2061 it is of you want to see faster muscle growth and yes it helps with a better pump. But mainly the pump comes from squeezing the muscle as hard as you can.
Had the best pump of my life doing this workout! Love it!
By far the best workout I've done for arms. I keep coming back to try it once in a while.
I FEEL GRATEFUL THAT THIS CHANNEL EXIST AND FOR FREE REALLY EVERY VIDEO IS WORTHY
Best bodybuilding channel so far, straight to the point and good visuals
you are the first trainer to confirm my argument..alot disagree with me that one cannot train triceps, biceps at the same time..but I find it awesome to work on related muscles than escalate the workout to unrelated muscles!
Jason, huge thanks for this video! Tried it today and my arms don't know what hit them! I usually do drop sets and negatives but following your video gave me an extra drive. Nice tip on touching the bicep on the preacher, it actually helps. 👍
I did this work out yesterday and it was a blast! Thanks Jason Wittrock!
Respect! 40lbs on an incline dumbbell curl. Dude has good clean form on that exercise.
I'm in love with this workout. I will be doing it once a week.
One of the best killer arm workouts I've seen! Thanks for the info! I'm doing this one TODAY!
Best arm workout I've saw in a while! Gonna try this tomorrow.💪
Liked the video before watching it , and that's because of the work ethic, the motivation and the explanation of Jason Wittrock , it's always a pleasure watching his videos , i hope he makes a workout series in this channel , and thank you Jason for this kind of videos.
Jr high physique Grow Up Man Up
Best workout biceps workout ever - tried several programmes before but no rewarding results and I tried this programme twice and I can feel the biceps growing . Thanks for the video
Loved it those minute details you provided were icing on cake thank you.
I started following your sets I can tell you I got motivated :-) thanks for sharing this with us this is very valuable.
I've been doing this arm workout or a slight variation for several years now after having seen the video. It's awesome 💪💪
You do the BEST routines, I LOVE it
Awesome, thank you very much for this intense workout. I knew that intensity is the key but did not know which workout to adopt. We can change the weights as per our capacity. I will share this as widely as possible.
Excellent, essential & easily incorporated into existing workouts 💪🏾💎
Thank you Jason you are the best
Does your gym buddy touch/tickle your glutes when you do legs so you can feel the muscle-mind connection?
🤣🤣I'm dead
John Carer hahahah
He tickles his puckered starfish right before the SQUEEZE
Aw hell naw!!
Why not? No homo there brother 🤣
thank you!
4:25 "You must fail... in order to succeed!"
One of the best, thanks.
Going to try this tomorrow. Really exited!
Touching the biceps for stronger muscle mind connection is bringing bro science to another level
I'm definitely trying this way a great workout tutorial
Awesome workout 💪 thank you Sir jason
Using this workout tomorrow !
Doing this workout now and it's fantastic!
I haven't done this particular arm workout in a while and decided to do it today to switch things up.
Oh lord the pump it gave me!
Thanks to whoever's channel this is, it was beneficial
following this routine till two months and amazing results.i am a biggener everytime i follow this routine i enjoy it more.now i am addicted to it
Tried it today. Had fun.
Can’t wait to try this workout.
Very well put together video, nice and easy to understand. Also a very good arm workout to do!
THANX man
really helpe me
Thanks for changing my biceps. This is the third time watching because I see MAGIC!!
I did this yesterday 💯👌💯💪 man put my arms Into complete shock. I will use this routine once a week for sure from now on thanks great video
Amazing workout, cant wait to try it!
Thank you 💪🏻 done everything today... down the rack is a killer at the end but feels great
you're really great man💪
I must say it's very effective and challenging. thanks for video bro
actually this guy is the best of all the bodybuilders that I have seen congrats
Deffo doing this tomorrow!
Have to try this
yeah this is a keeper.
I did this last night and left the gym blown up and exhausted! Great stuff!
Helpful thanks for the video.
This still forms the basis for my arm workouts to this day.
great tips in this video! my arms got huge doing some of these
Really good mate thanks
I’m gonna have to try this.
Favorite workout by far
Best fitness motivation
Wow wow wow. Awesome video.
Just ran across this. Gonna hit it this week. Looks good!
^ yeah it really does it’s great
Shahik muhammad
Jason is the Man ! good job :D
dude, u r genius. I really like this workout ⭐⭐⭐⭐⭐
Awesome video Jason!
Jason is such a hot PT! Well done!
I'm in love with this 1
really helpful!! Thanks
I really liked this great video.
You are awesome dude
Defiantly giving this a go👊🏻
excellent ... will work on this now
Good videos thanks
smart training.keep 'e, coming!
I got to planet fitness so I can't be droppin dem weights
You going to the wrong gym. Go to a mans gym.
I drop em all the times lol
lmao that's awesome
Dropping your weights is perfectly okay, who cares if it disrupts everyone around you? Your workout is what’s important.
@@sloebone7399 Spit on the floor if you want,and adjust your nuts on the decline bench.
Key to success here lads - keep tapping those biceps, "mind to muscle connection is very very very important"
Muito top demais esse exercício
Got the best pump i ever had.. Thnx bro..
i tried it today, damn my arms were blown away ! thanks :)
Love this workout great video 💪
Wow ...amazing.
Jason Wittrock rules!
Best arms work out I have ever seen! This dude is perfectly build! Thanks Jason!
Alex Larkin is really help in gaining size??
Tried this today for a change up, big pump! Good fun
wow amazing workouts
Great workout
Tried this yesterday and the pump was great! Couldn't do run the rack though, my arms were tired and pumped by then. Thanks!
killer, gonna try it this week
love u man
super worked
Love it
what a great video only aspire
I just did it once and I had an extremely great results and it really is arm blowing
thanks
fantastic
Just did this today ! I feel good
Hay you are my hero
Gonna try today itself....looks gud