HIIB #28 (Biceps/Triceps)

High Intensity Interval Bodybuilding #28 Biceps and Triceps Workout

This program introduces a concept that will make you work harder in the gym but for only HALF of the amount of time that you would normally spend on normal workouts. No more countless hours of cardio needed to get lean! Originally designed by Pat O’Shea and made popular recently by Ryan Fischer, high intensity interval bodybuilding is one of the most efficient ways to burn fat and build muscle at the same time. 
 
The combination of high intense cardio and weight training will increase your work capacity, melt away body fat, and enhance muscle hypertrophy.
 
Personally, I love this workout protocol because it’s time-efficient and explosive. Burn fat while spending less time in the gym AND build lean muscle? It’s a no-brainer. 
 
However, these explosive workouts are extremely difficult and taxing on the body, so come prepared to put in the work!

Main Focus: biceps and triceps

Workout Protocol 3 Days on, 1 Day off

Straight Bar Bicep Curls 3×50 reps
–Superset–
Overhead DB Tricep Extensions 3×12

Standing Plate Curls 3×12*
*Keep palms up parallel to the floor at all times
–Superset–
Tricep Dip Machine 3×12

Center Focus Standing DB Curl* 3×12
*rotating pinkies towards the ceiling enhances the intensity
–Superset–
Incline Bench EZ Bar Skull Crushers 3×12

Seated DB Concentration Curls 3×8

Cable Tricep Pulldowns 3×10

When you mix bodybuilding with HIIT, it simplifies your training and increases your ability to balance out your physique. In other words, it’s easier to focus on things your lacking, like bigger biceps, bigger chest, or legs. I love this style of training because it is constantly challenging you and making your workouts EXCITING. No workout is ever the same and you can focus on body parts while adding in conditioning for fat-loss.

If you enjoyed this high intensity interval bodybuilding workout, be sure to check out all of my workouts in the HIIB program! Below is another HIIB workout specifically crafted to burn stubborn fat and build muscle! Share this with a friend and get after it in the gym!

You have this ONE life. Live fit and encourage others around you too as well.

MAKE TODAY COUNT.
– Cooper


cooperbrunnerfitness

Hey Everyone! I'm really excited to announce that I will be officially starting cooperbrunnerfitness! To give a quick overview, I will basically be discussing concepts or frameworks I've learned through research that I believe are critical to learn to become a disciplined, successful individual in all aspects of life. Your probably wondering.. Why are you all of the sudden deciding to become a blogger? Well... For years I have been studying/reading about influential people (Warren, Gary V, Tony Robbins, Zuck, Jobs..) that began with nothing and incrementally worked their way into becoming successful entrepreneurs. My hope is that while writing these blogs, I can ultimately inspire you to change your life and conquer those challenges you face everyday that block you from your goals. By no means am I saying that everything I talk about is the magic secret to success, but by reading the content I write about, hopefully you can take away some small tips/advice that can help inspire you to create ways on improving your life and the others around you. MAKE TODAY COUNT.

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