Balloon Arms Workout By MusclePharm

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

Build Muscle
Single Muscle Group
Beginner
1
Barbell, Dumbbells, EZ Bar, Other
Male & Female

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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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.

13 Comments+ Post Comment

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

Yeah what's the 28 method?

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

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

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

What is the 28 method?

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

i didnt understand the 2nd triset workout

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

what is a tri set?

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

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

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

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

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

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

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

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

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

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

It's a barbell curl to the forehead.

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

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