Bi’s and Tri’s No Rest Workout

March 23, 2014

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I don’t think I’ve ever walked out of the gym not drenched in sweat. I literally sweat like an 800 lb man wearing 7 layers in the desert. Yeah.. So hot, I know. I worked bis, tris and abs today.. Figured I’d give a sample workout of how I train – I literally never rest. I’m always doing abs or plyos or some sort of active rest in between my sets for about 30 seconds. I still lift heavy, I just keep the intensity high. Your workout should never be easy – keep your HR up throughout your lifting sessions and the less cardio you have to do.. Nobody got time for hours of cardio.

SUPERSET
Cable straight bar biceps curl (10reps)
Cable straight bar triceps push down (12 reps)
*active rest*
4 sets

SUPERSET
alternating dumbbell biceps curl (8 reps each arm DROPSET to 16 reps)
Overhead dumbbell triceps extension (12 reps)
*active rest*
4 sets

SUPERSET
EZ bar curl (10 reps)
EZ bar skull crusher (10 reps)
*active rest*
4 sets

SUPERSET
Alternating dumbbell hammer curls (8 reps each arm DROPSET to 16)
Triceps dip on bench with plate on lap (12 reps slow and controlled)
*active rest*
4 sets

SUPERSET
Biceps front push (8 reps), biceps rotation out to the side (8 reps), biceps curls out to the side (8 reps)
Triceps kick back (8 reps each arm), triceps French press (8 reps each arm)
*active rest*
4 sets

Finished with abs mixed with more plyo moves (burpees, deadmill sprints, jump squats, mountain climbers, bench jumps, plyo bench step ups, etc)

Try it! Enjoy 😉

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