best bicep workout for definition Biceps & Triceps Drop Set Workout (train to failure & beyond)

Killer Arm Workout Using Drop Sets!
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In today's video you're going to get a complete arm workout for the biceps and triceps. 3 exercises for bis and 3 exercises for tris. And to kick up the intensity we're going to finish off with drop sets.

Drop Sets are an advanced bodybuilding technique where you perform a set of an exercise for as many reps as you can, then immediately lighten the weight and perform another set for as many reps as possible with no rest in between sets. This process can be repeated several times in a row depending on how hard you want to push yourself.

Drop Sets are an effective way to push your body to muscular failure and beyond while recruiting the maximum number of muscle fibers. Generally when you perform a heavy low rep set you’ll recruit mostly fast twitch muscle fibers. And when you perform a light high rep set you’ll recruit mostly slow twitch muscle fibers. However, with Drop Sets you’ll literally be able to combine the best of both worlds in the same set.

Each time you drop the weight and continue repping out to failure you’ll recruit more muscle fibers, increase blood flow to your targeted muscle groups, giving you an intense muscle pump!

The full arm workout is as follows:

- Standing Barbell Curls: 3 sets of 8-10 reps
- Incline Bench Dumbbell Curls: 3 sets of 10-12 reps
- Low Pulley Cable Curls: 3 drop sets
- Close Grip Bench Press: 3 sets of 8-10 reps
- Overhead Dumbbell Extensions: 3 sets of 10-12 reps
- Tricep Cable Push Downs: 3 drop sets

With the drop sets start with a weight that you can do for 10-12 reps and then when you hit failure lighten the weight by approx. 20% and perform another set to failure, then immediately lighten the weight by another 20% and rep out to failure again.

best bicep workout for definition Biceps & Triceps Drop Set Workout (train to failure & beyond)
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