Blast and Pump Arm Workout

Workout Description

The blast and pump arm building approach cycles between two different workouts. During the first week you will focus on volume training. During the second week you will focus on training intensity. You can continue to cycle back and forth between these two workouts for as long as you continue to see good results.

Do not train to failure. Perform as many reps as possible for each set, stopping a set when you feel like you might not be able to complete another rep. On blast days, when you can perform 10 reps for 6 sets on a given exercise (a total of 60 reps), add weight the next time you perform this workout. On pump days, when you can reach the top end of the "rep range" for a given set, add weight.

For example, on pump days some rep ranges are listed as 6 to 10 reps. Continue to push yourself each workout until you reach 10 reps. When you are able to do so, add more weight then next time you perform this workout.

Week 1 - Blast Workout

You will be performing 2 exercises each for biceps and triceps, for a total of 24 sets. Rest no longer than 90 to 120 seconds between sets. Do NOT shorten rest periods lower than 90 seconds. You want to allow for some muscle recovery. The blast workout is all about training volume, not training intensity. This workout should take about one hour.

Week 2 - Pump Workout

You will be performing only 2 sets per exercise during this week, but they will be brutally tough. Limit rest between sets to 60 seconds, and a maximum of 2 minutes between each exercise. The first set for each exercise will involve slow negatives. For the second set, you will drop to a much lighter weight and perform a pump set of 20-25 reps.

For the first set, perform each rep with a normal, natural cadence, focusing on a tight squeeze and contraction. Lower each rep back to the  starting position over a 5 second period. During the pump set, use a natural rep speed cadence when both lifting and lowering the weight. Do NOT lower the weight over a 5 second period for the pump sets.

The pump workout should take you 35 to 45 minutes max. Resist the urge to add in more sets. You may require a spotter when jumping to the lighter weight pump sets.

Workout Notes

Do not perform this arm day workout more than once per week. You may split biceps and triceps up if need be, to fit them in with your current training split. This approach is not recommend for beginning trainees.

Week 1 - Blast Workout
Triceps
Exercise	Sets	Rep Goal
EZ Bar Skullcrusher	6	10
Two Arm Seated Dumbbell Extension	6	10
Biceps
Exercise	Sets	Rep Goal
Standing Barbell Curl	6	10
Alternate Seated Dumbbell Curl	6	10

Week 2 - Pump Workout
Triceps
Exercise	Sets	Reps
Close Grip Bench Press	1	6-10
Close Grip Bench Press (Pump)	1	20-25
Cable Tricep Extension	1	6-10
Cable Tricep Extension (Pump)	1	20-25
One Arm Seated Dumbbell Extension	1	6-10
One Arm Seated Dumbbell Extension (Pump)	1	20-25
Biceps
Exercise	Sets	Reps
EZ Bar Preacher Curl	1	6-10
EZ Bar Preacher Curl (Pump)	1	20-25
One Arm Cable Curl	1	6-10
One Arm Cable Curl (Pump)	1	20-25
Zottman Curl	1	6-10
Zottman Curl (Pump)	1	20-25

source: muscleandstrength.com