Body Beast Bulk Arm Workout & Review

The reward from building arm muscles can be more noticeable than any other muscle group. You are able to lift more, throw harder, not to mention the curb appeal in a tight t-shirt. Many of our journeys with Body Beast Bulk Arms begin with wanting stronger and more defined arms. The exercises that Sagi Kalev developed were designed to give you stronger arms than you have ever had before. His challenging sets will burn and destroy your arm muscles to sculpt the BEAST arms that you have always wanted.

The Warm-Up

The warm-up is 2:24 minutes long of pure heat building intensity. You start by increasing your heart rate with a light jog. Kalev then prepares your arm muscles for intense exercises with arm circles, followed by bicep curls, wide bicep curls, hammer curls, and tricep extensions using a light weight. The warm-up closes with high knee jogging. The focus is to have your muscles pumped for high-quality performance.

Progressive Set

The progressive set stacks light, medium, and heavy weighted bicep curls together with no rest in between weights. The phase is designed to challenge muscle memory and build endurance. After reaching the heaviest weight, you drop the sets back from heavy to medium to light. The Body Beast Bulk Arm Progressive set is all done in classic standing curls which are designed to work your biceps. The Progressive set seems simple but the burn that you feel at the end of the exercise is anything but modest.

Progressive Series

  • 15 Light Curl
  • 12 Medium Weight Curl
  • 8 Heavy Curls
  • 15 Heavy Curls
  • 12 Medium Curls
  • 8 Light Curls

Single set

The single set exercises is similar to the progressive set, with only the addition of short rests. In this series, we use Tricep Extensions to build your triceps. Like the progressive set, the series stacks light, medium and heavy weighted exercises. Alternately, the single set allows a rests and one drop set. The single set allows a short rest for time for your arms to pump out the strongest set as possible.
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Tricep Extension Series

  • Round One: Tricep Extensions (15 Reps)
  • Rest
  • Round Two: Medium Weight (12 Reps)
  • Rest
  • Round Three: Heavy Weight (8 Reps)
  • No Rest
  • Round Four: Light Weight (8 Reps)
  • Rest
  • Round Five: Medium Weight (12 Reps)
  • Rest
  • Round Six: Heavy Weight (15 Reps)

Force Set

Strengthening your biceps is one of the core trainings of the Body Beast Bulk Arm trainings. The force set uses shorter intervals of a medium sized weight to perform 5 EZ Bar Curls. The force set is designed to build your endurance by using longer, consistent sets. To perform a Wide EZ Bar Curl correctly, stand up straight while holding the EZ Bar at the wide outer handle. Your palms should be facing outward and slightly inward with the tilt of the handle. Raise the bar until your biceps are fully contracted and the bar is at shoulder level. Pause, and lower the bar back to the starting position in a slow and controlled manner. The EZ Bar is proven to be more effective than the straight bar because of the natural curve that your wrists can make with the bar.

EZ Bar Curl Series

  • 5 Reps for a Total of 5 Times

Single Set

The second single set is called the Skull Crusher but don’t worry, it’s not meant to send you to the emergency room! Kalev incorporate the Skull Crusher to work the triceps by lying on your back and lowering the bar toward you head (skull!). Be careful not to load the weights too heavy or the Skull Crusher might actually live up to its name. To perform the exercise safely, lay on a bench or ball. If you are using a ball, then it should rest under your shoulder blades. Keeping your core engaged, lower the bar behind your head with your elbows at a 90 degree angle.

Skull Crusher Series

  • Round One: Light Weight (15 Reps)
  • Round Two: Increase Weight (12 Reps)
  • Round Three: Increase Weight (8 Reps)
  • Round Four: Decrease Weight (8 Reps)

Progressive Set

The second progressive set is a Hammer Curl, also referred to as the ULTIMATE arm exercise. The Hammer Curl increases both your bicep and tricep strength simultaneously. Unlike the other arm exercises, the Hammer Curl works one arm at a time. You begin by sitting on a bench or ball, and resting one elbow on your knee. Curl the dumbbell toward your chest until it meets your chest. Lower the dumbbell back to an extended position in a controlled manner.

Hammer Curl Series

  • Round One: Light Weight (15 Reps)
  • Round Two: Increase Weight (12 Reps)
  • Round Three: Increase Weight (8 Reps)
  • Round Four: Increase Weight (8 Reps)
  • Round Five: Decrease Weight (12 Reps)
  • Round Six: Decrease Weight (15 Reps)
  • Switch Arms

Progressive Set

After wiping you out with the hammer curl, Kalev destroys your arms with Tricep Kickbacks. This is the last progressive set which isolates your triceps using dumbbells. A tricep kickback creates a push motion. To perform a tricep kickback, begin by grasping one dumbbell with your palm facing your body. The other hand should rest on a ball or bench. Maintaining a flat back, extend your arm from your elbow keeping your bicep parallel to your torso.

Tricep Kickback Series

  • Round One: Light Weight (15 Reps)
  • Round Two: Increase Weight ( 12 Reps)
  • Round Three: Increase Weight (8 Reps)
  • Switch Arms
  • Round Four: Maximum Weight (8 Reps)
  • Round Five: Decrease Weight (12 Reps)
  • Round Six: Decrease Weight (15 Reps)
  • Switch Arms

Single Set

Your Body Beast Bulk Arm routine would not be complete without a killer ab workout! Kalev uses Weighted Crunches to destroy your abs. Crunches never seemed so tough until Kalev incorporated them into his powerful workout. To perform a weighted crunch, you sit back on a ball at your tailbone. Keeping your feet squarely on the floor, lean back on the ball and bring the dumbbell overhead with your elbows at a 90 degree angle. Flex your abs, rising back up to the sitting position. The weighted crunch challenges your balance, sculpting your entire abdomen.

Weighted Crunch Series

  • Heavy Weight (30 Crunches)

Cool Down

A cool down is imperative to reduce soreness and lower your heart rate. The Body Beast Bulk Arm cool down is 1:20 minutes focusing on arm extensions overhead, in front, and toward the floor.

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