"MEGA" Arm Pump Workout (Add Inches to Your Biceps & Triceps)
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- Опубликовано: 20 окт 2020
- So who loves a good pump in the gym? I know I sure do. In this amazing new workout series we are going to be getting mega pumps. What better body part to start with other then arms. When you get a massive pump your biceps and triceps look amazing. Give this workout a try and let me know how many inches you added during this mega pump arm workout.
Make sure you follow Dr Chris Zaino on IG @DrZaino
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I wrote it all down for today’s workout. I hope it’ll be a help to others.
Supinated DB curl 8-10
Hammer curl aim for 6-8
Tri pushdown with the sponge grips 8-10
To overhead tri ext. 6-18
2-4 light weight rounds to warm up.
3 working sets
Stretch each bicep and tricep for 30 seconds.
Into the next round
Tricep pushdown with elbows pinned to your side. Use two ropes(one per hand). 10 reps
Go into straight down tricep ext. (standing skull crushers) 6-10
Ez bar preacher curl 8-10 with a 10-15 second negative
3 rounds of this
45 second stretch on each muscle
Next round
BB curl to failure with good form, 5 partials at the bottom
Kettle bell skull crushers off the floor. Start with 15-20 reps and shoot for failure each set.
3 rounds
60 second stretch per muscle.
Into the next round
Hanging hammer curls(pinwheel curl) on the back of the preacher curl station. Aim for failure
Close grip push-up on a bench. Aim for failure. If it’s too easy do it off the floor.
2 rounds of this.
I came to the comments to see if anyone recorded it so I didn't have to scramble. I am not disappointed. Many Thanks Good Sir. Happy Training Baby!!!
God bless you brother
Thanx
Thnks bro
Thank you for writing this info !! Didn’t realize all the details.
John "full inch" Meadows.
LMAO
💀💀
John "Alright, hi everybody" Meadows 😊
He must be a grower
Lmaooooo
You gotta appreciate how John went so far out of his way to compliment his friend and make him feel good about himself. John's character has got to be just as good if not better than his physique.
In a sport that attracts so many arrogant, self-absorbed people, John was a breath of fresh air. Humble, friendly, respectful and an all round nice guy. He will be greatly missed. I can't think of anyone else in the industry that even comes close. ❤❤❤❤
Meadows is a fucking kindhearted dude hey.. you can’t help but respect his completely positive attitude and his support to the fitness community.
At 56, I've been training for 38 years and have been through a murderer's row of injuries; this is by FAR the most informative and fun RUclips fitness channel that I've come across. I really value the various series that you've been putting out this year
Totally agree 🖒 im 58 been training 40, working around injuries, live for the pump.
@@cellulersweller6562 And we will never stop ; )
59 and been at it 45 years. I benched 285 when I was 17 and weighed 132 lbs. I agree. This guy's unpretentious and knowledgeable. All these movements are old school and time tested to work.
This and the Athlean X one are the two best ones out there.
Him and greg doucette is all u need to watch
It sucks that he is no longer with us. This man shows us the difference between gaining respect and gaining followers. If your content is good, it's timeless and needs no douchebaggery.
Tried it today. Could do only 70% of it and my arms are freakin burning. They are the heaviest right now. Thank you John. Rest easy legend.
I like how John is kind of a middleman between keeping it oldschool and implementing al the newer training principles (joint friendly, strength curves etc). Keeps it fresh!
John “spongy grips” Meadows
🤣🤣🤣🤣🤣🤣
lmaooo
Your information is free, you are humble, you explain things simply for everyone to understand. Nothing better than that people get a notepad and write shit down!
Good thing tomorrow is arm day. Can't wait.
Same!
Same here!!
When i do my curls, I always like to imagine john telling me "okay, 5 more....and then 5 more after that" 🤣
"OK now hold it"
@@buttistedsuidice3296
😱😱
@@buttistedsuidice3296 Now after the iso hold, "You're not done yet, give me 5 more reps!" This is all done while John Meadows and Tom Platz are standing on the side pushing you beyond failure!
Me anytime I do a drop set lol
Lol
guys I needed something to shock my back, i have adopted the back workout from last week. Did the trick ! today is Friday- my arm day. Gonna try this one today.
DOCTOR ZAINO!!!Awesome seeing you on here
John is so modest.......you're a BOSS dude....
You guys make the best videos together.
Thanks Andy! Let us know what you’d like to see more of, and before It becomes blizzard season up by john , I may fly up to knock out a few more videos 💯🙌🏼
“What body part can you think of that’s any better to get a massive pump...it’s arms!!”
Eh...yeah, exactly what I was thinking
John, you 2 guys are machines to the MAX!!! I'm 72 have been following your workouts all this year. I'm soooo fit now, can't thank you enough
Respect ✊🏼
Just did this workout while waiting for my back to heal up. What a great workout and huge pump! Thanks John, always great to learn from the best!
Thank you for all of your informative and motivational videos. You were always my go to when I wanted something different and intense. RIP John
Is it just me or are these the nicest two guys? Would have a blast lifting with them.
Great arm workout guys enjoyed.
And enjoyed the part about the arm size that very ture. M
John, you are truly awesome and a blessing to the community
Love the content, keep up the good work John. I really appreciate what you do for us
Only 2 men can inspire you in the Gym, one is you and the other one is Glass, that's all, keep up the good job!
This is my go-to workout if I'm starting to feel flat. The pump is amazing and it gives you a ton of energy
John (humble guy )meadows u are a true role model to all of us 🙌💪
Love these videos...still picking up tips for different exercises. Keep up the great work!!
Absolute best real old school bodybuilding
I love using the E-Z bar it makes things “easy”
Great lunchtime content! I used to not be a fan of pump work but I’m enjoying it more and more for biceps.
Thank god at 63 ego doesn’t effect you I did this all today and just getting up and down with the kettle bells was bloody hard.
We have lost a great man in John love the way he explained things and how to adjust where needed another gentleman who left us to early. Thank you for all the advice.
I was definately not streching enough thanks guys for this you all are keeping me motivated and I feel stronger than ever
Thank you so much for doing and sharing this.
I love so much John videos.Always learning🙏🙏💪💪
I love this channel allways rewatch everything and will continue to do so soaking in more nuance with every view thanks for keeping it going john was and will always be the most inspiring bodybuilder to me thanks for everything
OMG! I can feel the my arms burn already. I'm gonna try this. Thank you!
Great workout
Thanks for all your videos
I got arms day today I've hit a wall arms not really doing much so i'm here to see the master. .. great vid bro
Great video guys. Thx !!
Mega Pump! Something to look forward to - bi's and tri's pumped to the max :) John - you are a wealth of excellent information!
Love the intensity !
I'm with you, John. Love an e-z bar preacher curl!
Great video. Chris is a great addition..
Thanks my man ! Let us know what type of content you’d like to see , specifically , and we will get It rolling 🙏🏻🙌🏼
I love all your videos !!
Hi John,
Absolutely awesome video! I loved the exercised that you both did, they looked great! I'm due to change my arm routine soon so those exercises were definitely useful.
Big thank you for making the video.
Cheers,
Billy
Thank you Mr Meadiws. I did rhis workout with BFR bands OMG!!! 💪😍💪
Excellent. One of the few videos from you where I've seen you utilize supersets so was curious as to whether you are a proponent of them or not. Love doing arm supersets, especially on days where I'm working lighter. And the tip to use 'spongy grips' on the triceps exercises, especially the reverse grip, is freakin' genius. Love these simple twists that increase the effectiveness of exercises that have been around for decades.
Awesome work. Feeling the pump. Thanks guys! Im young, and trying to keep up with you guys. All the best!
Yes, it's really mega pump! Tested and approved! Simply one of the best arm workout I've ever try yet.Highly recommended!!!
Thanks again John.
Legendary workout! 💪
Thanks for the video John. I would really like to see more videos of this style. Easy for us to follow. I watched all the "build your own programm" videos but I need too much time and too many in the gym to hit equally all body parts. I would like to see more of this super set pump style programms from you. Thanks for the content, god bless ya!
Nothing puts a bigger smile on my face then having to stand at my car and drink my protein shake, not because I want to but because I can't drive with a great bicep pump lmao. Thanks for the video gentlemen, this will be my routine this afternoon 👊
Don’t pump and drive 💪🏼
@@ChrisZaino 🤣 I need to hang that slogan at detachment
What a timing, today's my arm day so definitely gonna try this stuff for sick pump. Bless you and your family Dog, you're my Numero Uno fitness channel!
I also had my arm day today real good pump with John's workout and the progress honestly feels unreal.
Great video and love this collab.
Very interesting for me to watch
Glad you enjoyed . Let us know what ideas or content you’d like to see more of 🙌🏼
Can you please do a mega pump video for chest, this video was amazing
Will you be doing g a series on pumping shoulders and chest. Great workout. Can't wait to try it
Watched this today.
Tried this today.
Died a little today.
But I loved it!
Great duo! Thanks for the video!
Let us know what you’d like to see more if specifically, 🙏🏻💪🏼
Always very informative. Love it!
This was uploaded while I was at the gym having an arm day , wish I could’ve seen it on time but, I don’t be on social media while I’m on the gym, I focus only on my training but this time. I regret not being on my phone😂💯💪🏽💪🏽great workout mr John M.
Can’t wait until arm day tomorrow.. will be doing some of these 👍 thanks
Mr. Meadows, this is video is an incredibly educational in regards to TRULY pumping up your bis!!!! And...'by-the-by'...the 'proof is n the pudding', as you've some of the best biceps on RUclips (Fullness, peak, softball-shaped...)! Thanks for sharing all the goodness...and I hope you're doing well!
Glad you enjoyed it
I love how modest John Meadows is to the point where, even in the beginning when they were doing the arm measurements, he didn’t feel it necessary to highlight the fact that his arms are a little bit bigger or something like that if anything, he downplayed it. Because at the end of the day, he’s not there as a competition for who’s got the bigger dick. He wants to show an exercise routine.
Great video John, I'll give this a try at the gym tonight but not looking forward to bicep cramp after lol!!!
Trying to turn my garden snakes to pythons, thanks John!
im trying to turn my pythons into bigger pythons hahaha
@@youngupgradebodybuilding6445 lol there gonna be small dragons now
@@youngupgradebodybuilding6445 good for you bro, thanks for sharing.
@@UditENG-xi4pu LMAO
Viagra
This worked really well :) thanx
Great video yet again. I did triceps yesterday and have biceps today. I so want to try this anyway. Thanks fellas you guys work well together.
Awesome Shawn .. thanks for engaging abs watching
Thanks guy's great advice you guys are awesome
Thanks for watching!
Pumps like the hulk👍💪
Can’t wait to try this today thanks boys
💪🏼💪🏼🙌🏼
definitely gonna try that kettle bell one i love the isolation of the tricep and not so much pressure on the elbow
Great Video as Always John!! Definitely going to try this!! Also good company ;)
🙏🏻🙌🏼✊🏼
Amazing coach ...way too humble a man 💪🏾
Great video.
Good video gotta try this defi
Tried this and it’s awesome
Super powerful workout
Anther great video, John. That's one helluva arm workout! I'm definitely trying this combo next time. Don't know if I'll make that kind of volume but we'll see.
Ive only been doing this for 2 months and my arms have already grown faster than the old workout my buddy had me doing that was twice as intense
Now I wana go train my arms! TQ John!
Good stuff as usual 👍 cheers from England💪 hope you're well 👍
almost forgot... is it possible to Yoyo trick after a "mega arms pump" workout ;)
Really love John and his channel!
When will you continue with the build your own workout series ?
Great pump workout, tried it this morning. Q: Do you do forearms at a different time when doing this workout? Thanks!
Humble
Let's go, much love.
Another awesome video!
🙌🏼☝🏼💯
Thanks John.
Great video! Would like to see a shoulder workout video.
Dr.Chris's physique is amazing...pls keep the content coming sir...
Appreciate It my man
Love the shirt John!!! MEGA PUMP!!
Best pump I’ve ever had! Added just over an inch to my arms!
I'd still rather have a leg pump than arms but i do train more Oly lifting and strongman. This stuff helps recovery
Awsome video
The pump is real 💪👌
John I always superset Bi's & Tri's. I'll alternate Bi, Tri, Bi Tri using the same exercises you demonstrated. After 3 or 4 circuits, depending upon the weight, I'm usually too wasted to continue.