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.
If you were going to just hit the biceps on their own you could 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 should take no longer than 15 minutes, so train hard and fast.
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 for big biceps. Once again, this workout should take no more than 15 minutes so you will have very little time to rest in between sets.
Finally if you are 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 is best to get the weights out and ready so you don’t have to go looking for the weights you want after you finish your first set. Perform your super sets 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 8 total sets for the triceps and 8 total sets for the biceps. Rest no more than 30 seconds in between each super set and this workout should take around 20 minutes.
Although I would not train using big arms shock sessions every workout it is 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 grow and muscle mass.