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Balloon Arms Workout By MusclePharm

Average: 3.7 (17 votes)
3.7 5 17
This arm pumping workout from MusclePharm uses a combination of trisets and unique exercise variations to target both biceps and triceps in a single session.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Single Muscle Group
Training Level:
Beginner
Days Per Week:
1
Equipment Required:
Barbell, Dumbbells, EZ Bar, Other
Target Gender:
Male & Female
Author:

Workout Description

Balloon Arm Workout
Biceps and Triceps Workout
Exercise Sets Reps
Triset: 4-5  
Dave Draper Forehead Curls   8
Barbell Curl   28 method
Bench Dip   20-30
     
Triset: 1  
Skullcrusher to Nose   15
Skullcrusher to Forehead   15
Skullcrusher to Behind the Head   15
     
Alternating Incline Curls w/5 Second Twist* 4-5 10
     
Triset: 4-5  
Rope Tricep Extensions w/4 Second Hold at the Bottom   10
Wrist Curls   20
Standing Alternating Dumbbell Curls   12

* 5 second twist at the hanging position.

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    Average: 3.7 (17 votes)
  • About The Author
    Cory Gregory is the Co-Founder and Senior President of MusclePharm, the Co-Owner of The Old School Gym, and a competitive bodybuilder and powerlifter.
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Comments (13)

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Tanner
Posted Wed, 07/31/2013 - 17:48

The dave draper forehead curl link is not working. It shows a barbell curl.

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Steve
Posted Wed, 07/31/2013 - 18:00

It's a barbell curl to the forehead.

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darrenash
Posted Fri, 08/02/2013 - 04:28

Wouldn't this mean moving the elbows forwards? I always found that takes movement away from the biceps.

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slimmer
Posted Wed, 07/31/2013 - 23:53

Thanks for the article.
What do you mean by 28 method reps for barbell curl?

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Justin
Posted Thu, 08/01/2013 - 14:50

7 halfway up, 7 halfway down, 7 regular curls, 7 regular curls as slow as possible

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Dustin
Posted Tue, 08/19/2014 - 09:23

7 1/4 curls, 7 1/2 curls, 7 3/4 curls, and 7 full curls is how I was shown to do the 28 method.

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Anthony
Posted Fri, 08/02/2013 - 14:40

If I am during my bulking season, do you suggest I do the exact reps and sets listed or should I go heavier weight with less reps?

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Charlie Henderson Jr
Posted Sun, 08/11/2013 - 16:29

what is a tri set?

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Henry
Posted Fri, 10/04/2013 - 12:43

A triset is basically doing three exercises back to back wth minimal rest in between them. I mean likeno more than 15 secs of rest.

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harry
Posted Sat, 11/09/2013 - 23:39

i didnt understand the 2nd triset workout

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Michael
Posted Tue, 02/18/2014 - 23:05

What is the 28 method?

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woody
Posted Sat, 04/19/2014 - 12:48

Yeah what's the 28 method?

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Tommy
Posted Fri, 06/27/2014 - 19:23

28 method : 7 halfway up, 7 halfway down, 7 regular curls, 7 regular curls as slow as possible

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