MUSLCE CAMP #14: How to Get Big Arms – FASTER! (Biceps & Triceps “Death Set” Workout)

By

Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle
Building.

Are you ready to see one of the ONLY bicep and tricep workouts that make my arms sore for days?!

Here is how it is performed:

A1. Lying Cable Curls
3 sets of 20-25 reps
2011 Tempo
40 sec. rest

A2. Close Grip Push Ups w/ Band on Back
3 sets until failure
2011 Tempo
40 sec. rest

B1. Standing Cable Curls
3 sets of 15-20 reps
1011 Tempo
45 sec. rest

B2. Close Grip Press w/ Chains
3 sets of 15-20 reps
1011
45 sec. rest

C1. Rope Pull Down
1×50 DEATH SET*

C2. Standing Cable Curls
1×50 DEATH SET*

*How To Perform Death Sets:
DON’T stop until you achieve the goal number of reps (i.e. 50). Most likely you will not be able to complete the desired number of reps without pausing. That is acceptable. Just take 15 second breaks every time you “hit a wall”. Once you reach 50 you’re done. Have fun! 😉

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Comments

One thought on “MUSLCE CAMP #14: How to Get Big Arms – FASTER! (Biceps & Triceps “Death Set” Workout)

  1. this is really VERY helpful! thanks a lot Vince! 😀

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