Anyone who says coaching arms isn’t “functional” is lifeless incorrect. (That particular person may additionally have puny pipes, however now we’re getting petty, sorry.) First of all, isolating the biceps and triceps with single-joint workout routines will enhance your efficiency on large compound strikes like bench press and overhead press. Also, if for no matter motive you need larger arms (say, as a result of it seems to be good and feels good), curls and extensions grow to be extremely practical strikes particularly when used on this excessive quantity superset routine.
Chris Kellum of the Florida Army National Guard agrees, which is why he put collectively the under biceps-triceps-forearms routine. If coaching weapons is nice sufficient for our navy women and men, it’s adequate for anybody.
This exercise is a part of Kellum’s Hybrid Warrior coaching program for the Army Combat Fitness Test (ACFT). Other exercises on this sequence embrace:
Featured coach: SPC Chris Kellum is a sniper group infantryman within the Florida Army National Guard. A NETA-certified private coach and member of the Bravo Sierra group, his mission is to encourage others by incorporating health and navy on his YouTube channel and documenting the method of transitioning to a warrant officer to go to flight college. All of his exercises will be discovered on his Playbook health app.
Equipment wanted: Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, train ball
Time dedication: Around 45 minutes
Workout overview: The magnificence in Kellum’s arm routine lies in its mixture of simplicity and excessive quantity — acquainted mass-gaining workout routines executed in traditional superset style, with 14-plus units every for biceps and triceps.
“This circuit workout is designed to minimize your time in the gym while chiseling your arms,” says Kellum. “Each superset will embrace one biceps and one triceps transfer, which can enable for an insane pump within the arms. To achieve success with this exercise, be sure to trace your relaxation between units. Shoot for 30- to 45-second breaks once you full a spherical of a circuit. Rest intervals are transient as a result of, in idea, your biceps are resting whereas
you carry out your triceps units, and vice versa. If you are feeling 30 to 45 seconds is an excessive amount of, you’ll be able to shorten the remainder or reduce it out fully. If you suppose it’s too little relaxation, add a while, however not more than 60 seconds between supersets.”
Chris Kellum’s “Hybrid Warrior” High Volume Superset Routine
Warmup (12 minutes)
Jump Rope: 3-5 minutes
Band Curl: 15 reps
Band Triceps Pressdown: 15 reps
Foam Rolling on sore areas
Circuit 1 (4 Rounds):
Close-Grip Bench Press: 10, 8, 8, 6 reps
Barbell Curl: 10, 8, 8, 6 reps
Rest 60 to 90 seconds
Circuit 2 (4 Rounds):
Bodyweight Dip: 20 reps
Seated Hammer Curl: 12 reps
Rest 30 to 45 seconds
Circuit 3 (4 Rounds):
Triceps Extension: 12 reps
Incline Dumbbell Curl (R): 12 reps
Incline Dumbbell Curl (L): 12 reps
Rest 30 to 45 seconds
Circuit 4 (1-2 Rounds):
EZ-Bar Curl (inside grip): 7 reps
EZ-Bar Skull Crusher: 7 reps
EZ-Bar Curl (outer grip): 7 reps
EZ-Bar Chest Press (inside grip): 7 reps
Rest 45 to 60 seconds
Circuit 5 (1-2 Rounds):
Dumbbell Wrist Flexion: 12 reps
Dumbbell Wrist Extension: 12 reps
Rest 45 to 60 seconds
Exercise Ball Crunch: 3 units, 30 reps
Mason Twist: 2 units, 40 reps
Side Cable Twist: 3 units, 15 reps
Plank Hold: Max time
Rest 15 seconds between workout routines.
High-Volume Superset Routine HIIT Cardio
Perform this cardio protocol after the above circuits and core exercise, or in a separate session.
Directions: Alternate between sprints and relaxation – dash the space listed, then relaxation the period of time it took to finish the dash. For instance, if it took you 3 minutes to run 800 meters, relaxation for 3 minutes then begin the working units. If it takes 90 seconds to run the primary 400-meter dash, relaxation 90 seconds earlier than the subsequent.
2 x 400m sprints
2 x 200m sprints
4 x 100m sprints
Close-Grip Bench Press: If an Olympic bar bothers your wrists, says Kellum, attempt an EZ-bar. Keep your elbows tucked in tight and deal with the triceps.
Barbell Curl: Perform this transfer standing, utilizing a shoulder-width grip on the bar. Go as heavy as attainable whereas nonetheless sustaining strict type.
Bodyweight Dip: Dips will be carried out with both normal parallel dip bars or with a bench (bench dips). Put the deal with the triceps by maintaining your torso as vertical as attainable.
Seated Hammer Curl: Hammer curls may also be carried out with a cable (utilizing the rope attachment) or a resistance band (grabbing the band itself as a substitute of utilizing the handles). With cable and band hammer curls, do the transfer standing.
Triceps Extension: This will be both a standing or seated overhead extension, utilizing a dumbbell, EZ-bar, cables, or resistance band.
Incline Dumbbell Curl: Keep your higher arms perpendicular with the ground all through. Turn your palms out on the prime and squeeze the contraction.
EZ-Bar Curl (inside grip/outer grip): A narrower (inside) grip will emphasize the outer portion of the biceps, whereas the broader (outer) grip will goal extra the inside biceps.
EZ-Bar Skull Crusher: Use no matter grip (inside or outer) is extra snug and that permits you to “feel” the triceps contraction essentially the most.
EZ-Bar Chest Press (inside grip): When you do these on the finish of Circuit 4, deal with it as a “burnout” with a comparatively fast tempo. You ought to really feel a good burn within the triceps.
Dumbbell Wrist Flexion: Squeeze the forearms exhausting on the prime and get a good stretch on the backside along with your fingers dropping under your forearms.
Dumbbell Wrist Extension: Flip your fingers over and prolong your wrists as excessive as attainable on the prime so you are feeling a good burn on the again of the forearms.
Exercise Ball Crunch: With the ball, you’re capable of get a higher vary of movement on the backside of the rep. Go down till the backs of your shoulders contact the aspect of the ball.
Mason Twist: Sometimes known as a Russian Twist, sit on the ground along with your ft up, knees bent, and torso and thighs forming a V form. With your fingers collectively, decrease them to the ground proper off to the aspect of your hip by twisting your torso, return to center, and go to the opposite aspect. Do reps repeatedly aspect to aspect.
Side Cable Twist: This is just like a wooden chopper, solely with the road of pull coming immediately from the aspect, not from up excessive.
Plank Hold: Shoot for a 2-plus-minute maintain; in case you repeat this exercise, attempt to beat your rating the subsequent outing.