Workout Summary
- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week1
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Dumbbells, EZ Bar, Other
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
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.
13 Comments
Yeah what's the 28 method?
28 method : 7 halfway up, 7 halfway down, 7 regular curls, 7 regular curls as slow as possible
What is the 28 method?
i didnt understand the 2nd triset workout
what is a tri set?
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.
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?
Thanks for the article.
What do you mean by 28 method reps for barbell curl?
7 halfway up, 7 halfway down, 7 regular curls, 7 regular curls as slow as possible
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.
The dave draper forehead curl link is not working. It shows a barbell curl.
It's a barbell curl to the forehead.
Wouldn't this mean moving the elbows forwards? I always found that takes movement away from the biceps.