2 WAYS TO DO THE BIG ARMS SHOCK SESSIONS

2 Ways to Do the Big Arms Shock Sessions

The big arms shock sessions are ideal to do when you have limited time to work out. You can also employ the shock sessions for big arms to break the monotony of your usual training routine. The shock sessions can be performed in 15-20 minutes total time.

There are two ways to perform the shock sessions and that is by either training just the biceps or triceps on their own or by super setting both biceps and triceps together in the same routine. The key to an effective big arms shock session is to limit the time between sets to an absolute minimum or don’t rest between sets at all.

AMPING UP THE INTENSITY ON ARM DAY WITH BIG ARMS SHOCK SESSIONS

BICEPS ONLY

If you’re going to just hit the biceps on their own, you can start with 2-3 warm-up sets of cable curls then follow that with 2 sets of heavy barbell curls for 6-8 reps.

Next, do another 2 sets x 10 reps of medium-heavy alternate dumbbell curls, followed by 2 sets x 10 reps of hammer curls with dumbbells with your thumbs pointing upwards.

Then finish with 2 sets of preacher curls doing 15-20 reps to completely pump and exhaust the biceps. This workout will take no longer than 15 minutes, so train hard and fast.

TRICEPS ONLY

When doing the big arms shock session on the triceps, choose 4 different triceps exercises for 2 sets each, and perform the first 2 sets with heavy weight and lower reps and finish the last 2 sets with 15-20 reps in the same fashion I explained when training the biceps.

Once again, this workout will take no more than 15 minutes, so you’ll have very little time to rest in between sets.

SUPERSET BICEPS AND TRICEPS TOGETHER

Finally, if you’re going to superset biceps and triceps together for the ultimate total arm shock session, start with a set of triceps followed by a set of biceps without any rest time in between. When supersetting, it’s best to get the weights out and ready so that you don’t have to go looking for the weights you want after you finish your first set.

Perform your supersets in sets of two — triceps exercise followed by biceps exercise — and just like I mentioned before, choose 4 exercises x 2 sets for each body part. That is eight total sets for the triceps and 8 total sets for the biceps. Rest no more than 30 seconds in between each superset and this workout will take around 20 minutes.

Although I will not train using shock sessions every workout, it’s especially good to train this way if you have limited time or maybe just once per month to shock your muscles and help you push past a training plateau. Shocking the arms with high-intensity training like this, is a sure fire way to achieve new levels of growth and muscle mass.

ANTHONY HILL, FOUNDER

Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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