Sleeve Splitting Arm Workout · Gym Squad Black Ops Biohacking

Sleeve Splitting Arm Workout

THE WORKOUT

1) Cable Prime Pump (antagonist superset)

A1. Rope Pushdown — 3×15–20 @ 2-1-2 tempoA2. EZ-Bar Cable Curl — 3×15–20 @ 2-1-2 tempoRest 30–45 s between moves; 60 s after each superset. Focus: drive pinkies out on pushdowns; supinate hard on curls.

2) Stretch + Squeeze (mechanical + metabolic)

B1. Incline DB Curl (30° bench) — 4×10–12 @ 3-1-2B2. Overhead EZ Extension — 4×10–12 @ 3-1-2Last set = drop set (-25% load) to technical failure.

3) Heavy Anchor (strength bias, elbow-safe)

C1. Close-Grip Bench Press — 4×6–8 @ RPE 8C2. Reverse-Grip EZ Curl — 4×8–10 @ 2-0-2Rest 90 s between supersets. Keep elbows tucked on CGBP; explode up, control down.

4) Peak-Contraction Finisher (constant tension)

D1. Cable Overhead Rope Extension — 3×15–20D2. High-Cable Curl (pose curls) — 3×15–20No lockout; 30 s rest between moves. On last superset do 30-sec iso-hold at peak on each exercise.

5) Veins-Out Gauntlet (7-7-7 method)

EZ-Bar (same bar, no rest):

7 reps wide-grip curls →
7 reps close-grip curls →
7 reps reverse curlsImmediately: Bench bodyweight-assist dips to failure (or machine dips 20–30 reps).Run this circuit 2 rounds.

6) Loaded Stretch (2 min total)

DB incline curl stretch: 30–45 s
Overhead triceps stretch (rope or DB): 30–45 s
Repeat once. Breathe, don’t bounce.

EXECUTION RULES

Mind–muscle: Squeeze hard for 1 sec at peak; own the negative.
Tempo discipline: When reps are high, the eccentric wins the pump.
Range: Keep shoulders pinned; elbows fixed to torch the target heads.
Total volume: 18–22 working sets (biceps + triceps combined). If pump fades or elbow says “no,” cut a set—not the quality.

FREQUENCY & PROGRESSION

Run this gauntlet 1×/week. Add a lighter 20-min arm pump session after back or chest day (2 supersets from sections 1 & 4).
Progression: Add 1–2 reps per set before nudging load. Keep form pristine.
Deload every 4th week: reduce volume by 30–40%.

RECOVERY & NUTRITION