Training

Arm Workout Battle | The Harrison Twins Vs. Sergi Constance

 

Arm Workout Accessories

“Personally we both use the Myprotein wrist straps to provide extra support for our wrists when curling any weight, especially when we are looking to go heavy.” says Owen

 

Pre-Workout

“Myprotein MYPRE watermelon flavour used before any workout and Blue Raspberry for Lewis, we use 2 scoops half an hour before we go into the workout so when we arrive at the gym we are ready to go into the workout with intensity. I can honestly say since using MYPRE my workouts have dramatically improved, I have become more focused and my energy levels are high during the whole workout routine.” says Owen.

 

Intra Workout Supplement

“We consume Myprotein BCAA during every workout just for that extra energy during the session.” Says Lewis.

 

Exercise 1 EZ-Bar Bicep Curls
(4 sets of 8-10 reps)

“When performing the EZ bar curls, make sure you fully extend the bicep giving you full range of movement, on the eccentric part of the contraction aim for a 3 to 4 second negative, strict form is a must on this exercise so you can isolate the bicep. This personally is one of my favourite bicep exercises.” Says Owen.

Owen Barbell Curl Post

“EZ bar curls should be performed with at least a two second negative rep also remembering to fire your tricep muscle on the eccentric part of the exercise so we are getting a full stretch on the bicep.” Says Lewis

 

Exercise 2 V Bar Tricep Push-down
(4 Sets of 8-10 reps)

“Definitely one of my favourite exercises for triceps, make sure you keep the triceps under tension on the negative movement of the contraction. Aim for a 4 second negative to really isolate the triceps giving you a great pump at the end of each set.” Says Owen.

Owen V Bar Pushdown Pre

“Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement. We are aiming for a 3 second negative rep, hypertrophy rep range hitting between 10-12 reps for this exercise.” Says Lewis.

 

Exercise 3 Individual Bicep Dumbbell Curls on Bench
(4 sets of 10 reps – on each arm)

“When performing this exercise make sure you concentrate on the contraction itself, on the positive part of the movement the concentric contraction squeeze at the top with a 1 second isometric hold when you have curled the dumbbell up, then release slowly for the eccentric contraction, again aim for 3 to 4 seconds on the eccentric movement.” Says Owen.

Harrison Curl Twin

“Breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched to maximise your contraction. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell has reached your shoulder. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb Squeeze the biceps hard for a second or two at the contracted position. Aim to fatigue your bicep as best you can by adding a drop set into your routine.” Says Lewis.

 

Exercise 4 Individual Hammer Grip Dumbbell Curls Standing
(4 sets of 10 reps on each arm)

The hammer curl works the arm in a different angle and works the bicep brachii in an alternate way from standard curls that helps develop the bicep and forearm for a fuller look of the arms. When performing this exercise don’t go to heavy with the dumbbells make sure you’re completing the exercise with a straight firm back and not swinging the dumbbells thus incorporating other muscle groups into the curling action.” Says Owen.

Sergi Hammer Curl

“Do not lean back as you move the weight. Keep your elbows locked in by your sides throughout performing this exercise. Focus on only allowing your forearms to move. Squeeze and hold at the top of the movement for 1-2 seconds to maximise results. Keep the rep timing slow and control.” Says Lewis.

 

Exercise 5 Body-weight Dips
(4 sets of 20,15,12,20 reps)

“We use this exercise as a burnout exercise at the end of our routine after our triceps have been through the other exercises, mainly to get more of a pump and always good to incorporate some body weight exercises into your routine.” Says Owen.

Owen Dips

“Body weight dips is a great exercise to show off your strength in the gym. Start with Locking your arms out fully on the dip bars. Bend at the elbow to stretch your tricep and then push back up to contract the tricep. You should aim for a 3 second positive with a 3 second hold at the top followed by a 3 second negative to maximise results and to fatigue your tricep.” Says Lewis.

 

Exercise 6 Overhead Rope Tricep Extension
(4 sets of 15-20 reps)

“Again great for isolating the triceps, keeping the triceps under tension when moving the rope back towards your head.” Says Owen.

Sergi Rope Overhead

“Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip with your palms facing each other. Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched. You should also hold for 1 to 2 second when the tricep is fully contracted to maximise results.” Says Lewis.

 

Post Workout Supplements

“2 scoops of Impact whey protein, one of my favourite products from Myprotein, combined with a scoop of Maltodextrin, a post workout shake is a must when completing this arms routine.” Says Owen.

 

Build Big Arms Workout

EZ-Bar Bicep Curls
(4 sets of 8-10 reps)

V Bar Tricep Push-down
(4 Sets of 8-10 reps)

Individual Bicep Dumbbell Curls on Bench
(4 sets of 10 reps – on each arm)

Individual Hammer Grip Dumbbell Curls Standing
(4 sets of 10 reps on each arm)

Bench Dips 
(4 sets of 20,15,12,20 reps)

Overhead Rope Tricep Extension
(4 sets of 15-20 reps)

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Ashley Wilson

Ashley Wilson

Writer and expert


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