Workout Summary
Workout Description
The blast and pump arm building approach cycles between two different workouts. During the first week you will focus on volume training. During the second week you will focus on training intensity. You can continue to cycle back and forth between these two workouts for as long as you continue to see good results.
Do not train to failure. Perform as many reps as possible for each set, stopping a set when you feel like you might not be able to complete another rep. On blast days, when you can perform 10 reps for 6 sets on a given exercise (a total of 60 reps), add weight the next time you perform this workout. On pump days, when you can reach the top end of the "rep range" for a given set, add weight.
For example, on pump days some rep ranges are listed as 6 to 10 reps. Continue to push yourself each workout until you reach 10 reps. When you are able to do so, add more weight then next time you perform this workout.
Week 1 - Blast Workout
You will be performing 2 exercises each for biceps and triceps, for a total of 24 sets. Rest no longer than 90 to 120 seconds between sets. Do NOT shorten rest periods lower than 90 seconds. You want to allow for some muscle recovery. The blast workout is all about training volume, not training intensity. This workout should take about one hour.
Week 2 - Pump Workout
You will be performing only 2 sets per exercise during this week, but they will be brutally tough. Limit rest between sets to 60 seconds, and a maximum of 2 minutes between each exercise. The first set for each exercise will involve slow negatives. For the second set, you will drop to a much lighter weight and perform a pump set of 20-25 reps.
For the first set, perform each rep with a normal, natural cadence, focusing on a tight squeeze and contraction. Lower each rep back to the starting position over a 5 second period. During the pump set, use a natural rep speed cadence when both lifting and lowering the weight. Do NOT lower the weight over a 5 second period for the pump sets.
The pump workout should take you 35 to 45 minutes max. Resist the urge to add in more sets. You may require a spotter when jumping to the lighter weight pump sets.
Workout Notes
Do not perform this arm day workout more than once per week. You may split biceps and triceps up if need be, to fit them in with your current training split. This approach is not recommend for beginning trainees.
| Week 1 - Blast Workout | ||
|---|---|---|
| Triceps | ||
| Exercise | Sets | Rep Goal |
| EZ Bar Skullcrusher | 6 | 10 |
| Two Arm Seated Dumbbell Extension | 6 | 10 |
| Biceps | ||
| Exercise | Sets | Rep Goal |
| Standing Barbell Curl | 6 | 10 |
| Alternate Seated Dumbbell Curl | 6 | 10 |
| Week 2 - Pump Workout | ||
|---|---|---|
| Triceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 1 | 6-10 |
| Close Grip Bench Press (Pump) | 1 | 20-25 |
| Cable Tricep Extension | 1 | 6-10 |
| Cable Tricep Extension (Pump) | 1 | 20-25 |
| One Arm Seated Dumbbell Extension | 1 | 6-10 |
| One Arm Seated Dumbbell Extension (Pump) | 1 | 20-25 |
| Biceps | ||
| Exercise | Sets | Reps |
| EZ Bar Preacher Curl | 1 | 6-10 |
| EZ Bar Preacher Curl (Pump) | 1 | 20-25 |
| One Arm Cable Curl | 1 | 6-10 |
| One Arm Cable Curl (Pump) | 1 | 20-25 |
| Zottman Curl | 1 | 6-10 |
| Zottman Curl (Pump) | 1 | 20-25 |
Comments (116)
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Posted Thu, 02/10/2011 - 23:04
do i do the workout everyday of the week or do i break a day and then go again?
Posted Fri, 02/11/2011 - 09:26
Hi Kase,
You perform this workout only once per week.
Posted Mon, 06/13/2011 - 18:05
Not everyday.Your boby will become sore.You need a rest period. your boby needs to recover and grow.U can pick your days off me its 3 days on one off. but everyone is diferent.
Posted Sat, 02/11/2012 - 12:07
No, if you train everyday you´ll create an abstinence im your arms that´s bad, you have to let your muscle rest for at least 2 days before repeating the exercise. Once a week gets you good results.
Posted Fri, 02/11/2011 - 12:52
should i superset these bicep and tricep workouts
Posted Fri, 02/11/2011 - 14:26
Hi Ian,
I don't recommend that.
Posted Wed, 02/16/2011 - 14:00
Hi Steve ,
Why you dislike and don't recommend ? Too much exercises ?
Posted Wed, 02/16/2011 - 14:04
This is a high volume program.
there is no point in adding in extra work, believing that extra sets create extra gains. If that were the case we could workout for 4 hours a day and be monsters in 6 months. Muscle building simply doesn't work like that.
Posted Sun, 02/13/2011 - 00:52
This looks like a great routine that I'll start using but I had some questions.
How much weight should I be using each week? 75% of my 1RM for the Blast and a less on the Pump? Or what would you recommend? Like for the standing barbell curl I am usually able to complete 4 sets of 6 reps each using a 60 pound dumbbell.. Should I go lighter in order to get the 6 Sets X 10 Reps?
Also in the description part where it says:
"On blast days, when you can perform 6 reps for 10 sets on a given exercise (a total fo 60 reps), add weight the next time you perform this workout. "
Did you mean 10 reps for 6 sets?
One last question, on the Pump days if I understand correctly do max weight possible while still doing 5 second negatives and then for the "pump" set should I cut that weight in half?
Thanks Steve.
Posted Mon, 02/14/2011 - 10:37
Hi Brice,
You as much weight as possible, keeping good form of course.
It is 6 sets of 10 reps.
For pump sets I would start with about 50% of the weight.
Posted Sun, 02/13/2011 - 18:56
is there anything i could switch the preacher curl with?
and i dont have an ez bar so is there anything to switch the skullcrushers?
Posted Wed, 04/06/2011 - 13:23
Either a Barbell or a tricep bar (you would have to do hammer curls)
Posted Mon, 02/14/2011 - 17:01
Started the workout today. If I understand correctly I do the pump next week. Is that correct?
On the pump set do I do both the at 50% or max the first set and then 50% for just the pump?
Thanks
Posted Mon, 02/14/2011 - 18:27
Hi Keith,
Yes, pump next week. The first set of 6-10 reps is with as heavy of a weight as possible. The second high rep set will be with a lighter weight, about 50% 1RM.
Posted Wed, 02/16/2011 - 00:35
Hi, Steve Im currently using the 4 Day Power Muscle Burn Workout Split
routine which I like but I'm curious can I incorporate this arm routine with the current one or would this be to much volume?
Posted Wed, 02/16/2011 - 14:06
Hi Eric,
You could try this instead of the PMB arm work. I think you will be perfectly fine.
Posted Fri, 02/18/2011 - 23:21
Hi Steve,
Great lookin workout. Would it be ok to do this with another full upper body lift later in the week.
Posted Wed, 02/23/2011 - 11:51
Well some of the workouts are 24 sets. You could try with an upper body, but this workout is set up to work arms on its own day, or for you to split up biceps and triceps and add them to other workouts.
Posted Sat, 02/19/2011 - 09:00
Hi, just a quick question.
I've got skinny arms and ive been looking for a routine to get big arms. Will this routine make my arms big. Or is there another routine you would suggest.
Posted Wed, 02/23/2011 - 11:54
Hi Mo,
This workout will help as long as you are eating to maximize muscle growth.
Posted Sat, 09/03/2011 - 03:22
hi steve after one week exercise can i use the chart of one week and second week together...
Posted Thu, 09/15/2011 - 12:23
No, there is no need to do that. Focus on progression of weight and you will make great gains.
Posted Sun, 02/20/2011 - 23:56
Hey steve,
Great workout. It's mentioned to do THIS routine once a week. What about other routines though? I was wanting to maybe do this on wednesdays then do resistance band fast twitch training on Friday or Saturday. Any thought? I was Aldo curious on your at home ab exercises (right now I'm just sticking to p90x ab workout any suggestions for something maybe better?)
Posted Wed, 02/23/2011 - 11:56
If muscle growth is a primary goal, I wouldn't add in any more direct arm work the rest of the week.
Posted Mon, 02/21/2011 - 09:56
What exactly is a "pump?"
Posted Mon, 02/21/2011 - 10:11
Hi Doug,
A pump is an engorgement of a muscle to the point where it feels very full and swollen.
Posted Mon, 02/21/2011 - 17:29
can i use this workout but mix it up.
week 1
day 1: chest and biceps blast wrokout
day 2: legs
day 3:rest
day4: shoulders and triceps blast wrokout
week 2
day 1:chest and biceps pump workout
day 2: legs
day 3:rest
day4: shoulders and triceps pump workout
thanks for ur help
Posted Wed, 02/23/2011 - 11:54
That should work well.
Posted Thu, 05/10/2012 - 08:39
just a little point,,you seem to have over looked working your back
Posted Mon, 02/21/2011 - 19:54
Hi so for these exercises do I for example week one; Should I do one set of tricep then bicep until i do the full 24 sets or do I complete all the sets for triceps only first then move on to bicep. Basically do I just do tricep then bicep or do I do them both one after another e.g. tricep then bicep, tricep then bicep... and so on?
Thanks
Posted Wed, 02/23/2011 - 11:55
Perform all tricep work before moving on to biceps.
Posted Tue, 02/22/2011 - 16:41
Hi,
I have a decent physique.. The only problem is the flab around belly.
Would you recommend me a diet which will help to kill the fat around belly and love-handles and at the same time gain muscles for chest and arms..
Posted Wed, 02/23/2011 - 11:56
Here is an article that can help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
Posted Sun, 03/06/2011 - 13:39
what do i do after i finish the two weeks?
Posted Tue, 03/08/2011 - 21:12
is there anything i could switch the preacher curl with?
and i dont have an ez bar so is there anything to switch the skullcrushers?
Posted Sun, 03/13/2011 - 04:24
now i have been started ur tri n bicep workout.it is effective. pl send me for shoulder n chest workout
Posted Wed, 04/06/2011 - 15:10
Here are some effective workouts for shoulders and chest:
http://www.muscleandstrength.com/workouts/shoulder-workouts.html
http://www.muscleandstrength.com/workouts/chest-workouts.html
Posted Fri, 03/18/2011 - 01:53
please tell for chest n sholder workout like blast n pump arms workout
Posted Fri, 03/18/2011 - 09:43
Hi i wanted to know if i could replace any of these exercises with any exercise that i like or do i have to stick to these few only ?
Thanks in advance
Hamza
Posted Sun, 04/03/2011 - 04:26
Steve, I have been doing a bicep workout for quite a while now and I am seeing Little bit of gain, what should I do?
Posted Wed, 04/06/2011 - 15:09
Hi John,
Not sure what specifically you are asking...
Posted Mon, 04/04/2011 - 03:34
waiting for ur reply
Posted Tue, 04/05/2011 - 04:20
Hi I was just wondering why we cant do the blast and pump workouts in the same week? Is it really necessary to give your arms a full weeks rest?
Posted Wed, 04/06/2011 - 15:06
Hi Ryan,
These workouts are designed to be utilized once per week. Rest is just as important as effort in the gym.
Posted Wed, 04/06/2011 - 15:12
Ok I was just curious, thanks for the tip and its a great workout! I just started yesterday and it feels great!
Posted Fri, 04/08/2011 - 03:44
Should I keep doing the workout or look for a new one? I'm seeing little results and have been doing it for a while now.
Posted Tue, 04/12/2011 - 14:26
Hey, I was just wondering can I do this workout for more then two weeks or once the two weeks are up I should do something new.
Posted Mon, 04/18/2011 - 15:26
Hey,
Should I cycle through the whole blast routine doing 1 set of each or do all the sets of one exercise then move the next exercise?
Posted Tue, 04/19/2011 - 13:11
Hi Jason,
Perform all sets for one exercise before moving on to the next.
Posted Sat, 04/30/2011 - 07:57
Can I perform this workout twice a week? as in one day blast, then the next day pump, with a 3 day gap between the 2?
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