Blast And Pump Arm Workout

Pump Arm Workout
Training Level: Intermediate
Days Per Week: 1
Target Gender: Male & Female

The blast and pump arm building approach combines two different workouts. In the first week you need to concentrate on volume training. On the other hand, the second week involves focusing on training intensity. You can continue to switch between these two workout routines for as long as you continue to see good results.

Perform as many reps as possible for each set, but make sure to stop a set whenever you feel like you might not be able to complete another rep. And if you can perform 10 reps for 6 sets on a given exercise on the blast day (a total of 60 reps), add some weight the following time you perform this workout. On pump days, when you perform the top end of the “rep range” for any given set, add some weight.

For example, on pump days some rep ranges are usually between 6 to 10 reps. Try to push yourself to reach 10 reps. And if you succeeded to do so, add some more weight the following time.

Week 1 – Blast Workout

You need to perform two exercises each for biceps and triceps, to reach a total of 24 sets. Then take a rest for 90 to 120 seconds, not longer than this. And avoid decreasing rest periods to lower than 90 seconds, in order to give your muscles some time to recover. The blast workout is all about training volume, not training intensity. This workout duration is about one hour long.

Week 2 – Pump Workout

In this week, you will be training for 2 sets only per exercise, but expect them to be tough. Decrease rest between sets to 60 seconds at least, 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 rhythm, concentrating 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 while you lift and lower the weight. But never lower the weight more than a 5 second period for the pump sets.

The pump workout duration should range between 35 to 45 minutes max. No need to add in more sets. You may require a spotter when jumping to the lighter weight pump sets.

Workout Notes

Never perform this arm day workout more than once a week. You may split biceps and triceps up if there’s a need to do that, to fit them in with your current training split.

This approach is not recommended 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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