Blast And Pump Arm Workout

Time to build big guns! Arm day workouts that blast and pump the biceps and triceps by cycling between training volume and training intensity.

Workout Summary

Build Muscle
Single Muscle Group
Intermediate
1
Barbell, Cables, Dumbbells, EZ Bar
Male & Female

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
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120 Comments+ Post Comment

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Posted Thu, 02/10/2011 - 23:04
Kase Face
do i do the workout everyday of the week or do i break a day and then go again?
Steven's picture
Posted Fri, 02/11/2011 - 09:26
Steven
Hi Kase, You perform this workout only once per week.
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Posted Mon, 06/13/2011 - 18:05
john moberg
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.
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Posted Sat, 02/11/2012 - 12:07
Ma,ks
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.
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Posted Fri, 02/11/2011 - 12:52
Ian
should i superset these bicep and tricep workouts
Steven's picture
Posted Fri, 02/11/2011 - 14:26
Steven
Hi Ian, I don't recommend that.
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Posted Wed, 02/16/2011 - 14:00
Bassel
Hi Steve , Why you dislike and don't recommend ? Too much exercises ?
Steven's picture
Posted Wed, 02/16/2011 - 14:04
Steven
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.
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Posted Sun, 02/13/2011 - 00:52
Brice
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.
Steven's picture
Posted Mon, 02/14/2011 - 10:37
Steven
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.
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Posted Sun, 02/13/2011 - 18:56
Patrick
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?
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Posted Wed, 04/06/2011 - 13:23
Tom
Either a Barbell or a tricep bar (you would have to do hammer curls)
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Posted Mon, 02/14/2011 - 17:01
Keith
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
Steven's picture
Posted Mon, 02/14/2011 - 18:27
Steven
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.
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Posted Wed, 02/16/2011 - 00:35
Eric
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?
Steven's picture
Posted Wed, 02/16/2011 - 14:06
Steven
Hi Eric, You could try this instead of the PMB arm work. I think you will be perfectly fine.
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Posted Fri, 02/18/2011 - 23:21
AugustWest
Hi Steve, Great lookin workout. Would it be ok to do this with another full upper body lift later in the week.
Steven's picture
Posted Wed, 02/23/2011 - 11:51
Steven
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.
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Posted Sat, 02/19/2011 - 09:00
mo
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.
Steven's picture
Posted Wed, 02/23/2011 - 11:54
Steven
Hi Mo, This workout will help as long as you are eating to maximize muscle growth.
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Posted Sat, 09/03/2011 - 03:22
vishal kumar
hi steve after one week exercise can i use the chart of one week and second week together...
Steven's picture
Posted Thu, 09/15/2011 - 12:23
Steven
No, there is no need to do that. Focus on progression of weight and you will make great gains.
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Posted Sun, 02/20/2011 - 23:56
Tony
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?)
Steven's picture
Posted Wed, 02/23/2011 - 11:56
Steven
If muscle growth is a primary goal, I wouldn't add in any more direct arm work the rest of the week.
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Posted Mon, 02/21/2011 - 09:56
Doug
What exactly is a "pump?"
Steven's picture
Posted Mon, 02/21/2011 - 10:11
Steven
Hi Doug, A pump is an engorgement of a muscle to the point where it feels very full and swollen.
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Posted Mon, 02/21/2011 - 17:29
Suhail
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
Steven's picture
Posted Wed, 02/23/2011 - 11:54
Steven
That should work well.
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Posted Thu, 05/10/2012 - 08:39
cohen
just a little point,,you seem to have over looked working your back
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Posted Mon, 02/21/2011 - 19:54
jimmy
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
Steven's picture
Posted Wed, 02/23/2011 - 11:55
Steven
Perform all tricep work before moving on to biceps.
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Posted Tue, 02/22/2011 - 16:41
Rakesh Kumar
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..
Steven's picture
Posted Wed, 02/23/2011 - 11:56
Steven
Here is an article that can help: http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-fat-while-keeping-muscle.html
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Posted Sun, 03/06/2011 - 13:39
jack
what do i do after i finish the two weeks?
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Posted Tue, 03/08/2011 - 21:12
Patrick
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?
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Posted Sun, 03/13/2011 - 04:24
r kalra
now i have been started ur tri n bicep workout.it is effective. pl send me for shoulder n chest workout
Steven's picture
Posted Wed, 04/06/2011 - 15:10
Steven
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
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Posted Fri, 03/18/2011 - 01:53
r.kalra
please tell for chest n sholder workout like blast n pump arms workout
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Posted Fri, 03/18/2011 - 09:43
Hamza
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
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Posted Sun, 04/03/2011 - 04:26
John
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?
Steven's picture
Posted Wed, 04/06/2011 - 15:09
Steven
Hi John, Not sure what specifically you are asking...
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Posted Mon, 04/04/2011 - 03:34
r kalra
waiting for ur reply
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Posted Tue, 04/05/2011 - 04:20
Ryan Diaz
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?
Steven's picture
Posted Wed, 04/06/2011 - 15:06
Steven
Hi Ryan, These workouts are designed to be utilized once per week. Rest is just as important as effort in the gym.
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Posted Wed, 04/06/2011 - 15:12
Ryan Diaz
Ok I was just curious, thanks for the tip and its a great workout! I just started yesterday and it feels great!
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Posted Fri, 04/08/2011 - 03:44
John
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.
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Posted Tue, 04/12/2011 - 14:26
Anthony
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.
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Posted Mon, 04/18/2011 - 15:26
Jason Paul
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?
Steven's picture
Posted Tue, 04/19/2011 - 13:11
Steven
Hi Jason, Perform all sets for one exercise before moving on to the next.
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Posted Sat, 04/30/2011 - 07:57
Malcolm
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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