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The Best Arm Routine To Build Big Biceps And Triceps High Volume High Intensity

2,541 views · Published 21 April 2014 · 8:49 · Indexed 28 October 2026

Channel: Andrew Turner · 2014 · People & Blogs

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This Is The Best Arm Routine To Build Big Biceps And Triceps  High Volume High Intensity. This Workout Combines Both High Volume And High Intensity To Ensure The Biceps And Triceps Are Overloaded To The Max To Cause As Muscle Growth As Possible In The Arms, Forearms And The 6 Pack Abdominals. This Workout Is Based Of Pyramid Sets To Ensure That Every Form Of Rep Range Is Used On The Muscle To Increase Muscle Strength, Muscle Size And Muscle Endurance. The Main Purpose Of This Workout Is To Focus On Hypertrophy So You Can Build As Much Muscle As Fast As Possible. Natural 18 Year Old Steroid Free Teen Bodybuilder Andrew Turner's Workout Includes 

12 Sets For Triceps
-4 Sets Of Close Grip Bench ( Pyramid Style Reps 2-20 )
-4 Sets Of One Arm Cable Push Downs ( 8-12 Reps )
-4 Sets Of Behind The Head Rope Extensions ( 10-15 Reps )

12 Sets For Biceps
-4 Sets Of Bicep Curls ( Pyramid Style Reps 2-20 )
-4 Sets Of Hammer Curls ( 8-12 Reps )
-4 Sets Of Cable Curls ( 10-15 Reps )

Forearms
-4 Sets Of Barbell Forearm Curls (10-25 Reps)
 Supersetted
-4 Sets Reverse Dumbbell Forearm Curls ( 10-25 Reps )

Abs:

-4 Sets Cable-crunches ( 4-12 Reps )
Supersetted
-4 Sets Hanging Leg Raises ( 6-12 Reps)

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