PLAN #8

Bicep + Tricep | 1 Inch Pump Guaranteed | 30–35 min

💪 BICEP WORKOUT (4 Exercises)

🏋️ Exercise 1 – Bicep Pump Starter

21s Dumbbell Curl
👉 3 sets
📍 7 bottom + 7 top + 7 full reps (no rest)

🏋️ Exercise 2 – Bicep Thickness

Incline Dumbbell Curl
👉 3 sets × 10–12 reps
📍 Full stretch, slow negative

🏋️ Exercise 3 – Bicep Peak Blast

Cable Single Arm Curl
👉 3 sets × 12–15 reps
📍 Constant tension, hard squeeze

🏋️ Exercise 4 – Bicep Finisher

Hammer Curl Hold
👉 2 sets × 10 reps + 10 sec hold
📍 Last rep hold at 90°

💥 TRICEP WORKOUT (4 Exercises)

🏋️ Exercise 5 – Tricep Mass Builder

Skull Crushers
👉 3 sets × 8–10 reps
📍 Elbows fixed, slow reps

🏋️ Exercise 6 – Tricep Pump

Rope Pushdown Dropset
👉 3 sets × 12–15 reps + drop
📍 Open rope at bottom

🏋️ Exercise 7 – Long Head Stretch

Overhead Cable Extension
👉 3 sets × 12–15 reps
📍 Deep stretch, full extension

🏋️ Exercise 8 – Tricep Killer Finisher

Diamond Push-Ups
👉 2 sets × max reps
📍 Slow tempo, full burn

🧠 WHY THIS WORKS

High reps + tension + drops + holds = extreme blood flow = insane arm pump 💪

🚀 TRAINING TIP

Rest 30–45 sec only. Pump khatam ho tabhi next set.