PLAN #7

Bicep + Tricep | Best Pump Arm Day | 35–40 min

💪 BICEP WORKOUT

🏋️ Exercise 1 – Bicep Mass

Standing Barbell Curl
👉 3 sets × 8–10 reps
📍 Slow reps, squeeze at top

🏋️ Exercise 2 – Bicep Shape

Alternating Dumbbell Curl
👉 3 sets × 10–12 reps
📍 Rotate wrist, full contraction

🏋️ Exercise 3 – Bicep Thickness

Hammer Curl
👉 3 sets × 10–12 reps
📍 Neutral grip, elbows close

🏋️ Exercise 4 – Bicep Peak Pump

Concentration Curl
👉 2 sets × 12–15 reps
📍 Slow squeeze, no momentum

💥 TRICEP WORKOUT

🏋️ Exercise 5 – Tricep Strength

Close-Grip Bench Press
👉 3 sets × 8–10 reps
📍 Elbows tight, controlled press

🏋️ Exercise 6 – Tricep Pump

Cable Rope Pushdown
👉 3 sets × 12–15 reps
📍 Full extension, hard squeeze

🏋️ Exercise 7 – Tricep Long Head

Overhead Dumbbell Extension
👉 3 sets × 10–12 reps
📍 Deep stretch, slow reps

🏋️ Exercise 8 – Tricep Finisher

Bench Dips
👉 2 sets × max reps
📍 Slow tempo, full burn

🧠 WHY THIS WORKS

Basic exercises + moderate reps = maximum blood flow & crazy pump for full arms.

🚀 TRAINING TIP

Rest 45–60 sec. Chase the pump, not heavy weight