00:00If you want to pump, if you want to get a decent pump, try this workout.
00:07What's going on guys? Brandon Harden here. Hope you're having a great day.
00:10And right now, me and my mate Chris are just outside the Legends Gym, about to train arms.
00:14I'm just going to introduce you to Chris. You haven't met him before.
00:16He's new to the videos. He might be starting his own channel soon.
00:19But this is Chris.
00:20Alright guys, basically I'm a Men's Physique Athlete.
00:23I'm competing in the UK BFF Men's Physique in April.
00:27I train in for mass at the moment as I'm lean ball king.
00:30So I'm going to get some mass in.
00:31You know, hypertrophy training and best way to go is Brandon Harden here.
00:35So yeah.
00:36Basically we're going to be training arms together today.
00:38The way we're going to be training today is the way I've trained chest and back twice this week already.
00:44And that's with the reverse pyramid style of training.
00:47With the kind of decreasing in rep ranges, increasing the weight as we go along.
00:51So we're going to be working off sets of 20, 15, 12, 10.
00:54Getting a chest pump and getting a back pump.
00:56It feels good.
00:57Like, it's an amazing feeling.
00:59But doing these sort of sets and reps on arms is going to be something completely different.
01:04Getting an arm pump is by far, Chris would agree, the best feeling in the world.
01:09Through the sets and the reps in this workout, it's going to be a lot of volume.
01:12And I wouldn't recommend doing this every single workout because it's a lot of intensity.
01:15And for a natural bodybuilder, it's a lot to take on.
01:18Because the muscle fobs are going to be ripped apart that much.
01:21It's going to take more than the average 48 hours to repair.
01:23I wouldn't recommend doing this every workout.
01:25But that's what we're going to be doing today.
01:27I'm confident to say that the pump that we're going to get off this workout is going to at least give us an extra inch and a half on our arms.
01:34It's not going to grow the muscle.
01:35We're not going to get like an inch and a half of gains.
01:37We're not going to keep these gains.
01:39So if you want to try the style of workout, if you like what you see, you can try it yourself.
01:42We'll record the whole workout step by step.
01:45We're not going to record every single set.
01:46Otherwise, the workout is going to be very, very long considering how many sets and reps we're doing.
01:50But that's what we're doing.
01:52We're about to go in the gym.
01:53Hope you guys enjoy the video.
01:54Right, so we just got in the gym.
01:55We're going to show you our arms before the workout.
01:57And then we'll show you our arms in the same spot after the workout so you can see the difference that this workout is going to have on our bodies.
02:03But this, this is Chris.
02:16All right, guys, so that is what we're looking at right now before we start any sort of workout.
02:19But right now, we're going to start the workout on straight bar, bar, bar curls, 20, 15, 12, 10 on every single exercise that we do.
02:26We're going to be doing a total of three exercises for biceps and four exercises for triceps.
02:31You ready?
02:32Let's go.
02:33Okay, so we just got done with our first exercise.
03:02Straight bar, barbell curls, now we're going to exercise number two for biceps, which is seated, incline, dumbbell curls, same reps, same sets, 20, 15, 12, 10.
03:12Let's go.
03:32All right, guys, we've just finished our last set of the seated, incline, dumbbell curl.
03:44Now we're going to go for a different variation of the dumbbell curl.
03:47We're going to be doing it upright instead.
03:48We're going to increase the weight.
03:49It's a little bit easier because we're not so tilted back.
03:52Same reps, same sets.
03:54Let's go.
03:54Let's go.
04:19Let's go.
04:20Exercise number 4 for the bicep now, we're going to be working the brachialis radius and the peak of the bicep which is basically these parts here.
04:33This whole part here is the brachialis radius.
04:36This is the brachialis and the brachialis radius is the whole of the arm.
04:40And then we're going to be working the short end of the bicep which creates this peak here.
04:50We just finished biceps with a little water break, a 5 minute break, now we're going on to triceps.
05:17We're going to do 4 exercises, we're going to be starting up on French press.
05:21Then we're going to go on to reverse grip, cable, pushdowns, then lying down dumbbells, school crushes.
05:27And we're going to finish off unseated tricep pushdowns.
05:3120, 15, 12, 10 again on every single exercise we're going to be doing.
05:38Hope you guys enjoy the rest of the workout, let's go.
05:475, 11, 16, 17, I'll bust a little turn on the breath.
05:50F чем 10, 17, día 4, 19, 16, 17, 20, 20, 20, 23, 22, 22, 23, 23,okay yiii.
06:00Alright guys, so okay, we just finished the workout.
06:14Alright guys, so we just finished the workout, I'll put the clip before the workout, I'll try and put it next to this so you can compare the differences in the arms after the workout and before the workout.
06:44The pump that you get from this workout is absolutely insane, I definitely recommend it, share it with a friend, but that's it for the video guys, really hope you enjoyed it, if you did enjoy this then give it a like, if you haven't already please subscribe and I'll see you in the next video.
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