Brachium Superius—MAX BICEP & TRICEP PUMP!

This routine hits all FIVE muscles in the anterior and posterior compartment of the upper arm.

 

I named this awesome biceps and triceps routine Brachium Superius, and it includes the best of the best tools to give your upper arms that amazing pump you’re looking for. There is barbell, kettlebell, trx, dipping bar and pull-up bar work involved.

On this article you will find:

 

Holding your protein shake after this routine is even going to be an effort.

 

You start with a warm-up and some mobility work, but you want to take at least 1 to 2 minutes rest between exercises, and rather than complete rest and doing nothing, invest that time into your flexibility and mobility! Watch the video below for some ideas.

 

Tom Morrison CrossFit Level 2 Trainer, CrossFit Gymnastics Certified Trainer, Qualified CrossFit Judge and Crossfit Scaling Trainer said:

Tom Morrison CrossFit TrainerBrachium Superius is not your typical “bro sesh” this routine is designed to give maximum results with strength and mass in mind. What’s beautiful about it on deeper inspection is Taco’s years of experience shining through the design, barbells can be very unforgiving on the joints and all of this is taken into consideration with immensely well hidden unique core exercises. The kettlebell side curl is nothing short of genius and I guarantee you you’ll be using the ideas from this routine for years to come.

 

It’s a long 10 minute video, but if you watch all of it you might pick something else up, and I’m open to answer any questions you might have about the routine, just post below or on our Facebook. I especially want to see close-up shots of those bi’s and tri’s all pumped, make sure you tag it with #cavemanstrength @cavemantraining

 

The routine starts with Barbell Curl 1RM and Weighted Tricep Dip 1RM, so if you do not know your 1RM for these, you will need to find them, that means you need to guess your first rep as close as possible to the maximum weight you can lift for one rep. Once you find it, make sure you keep track of it.

 

All exercise are to be performed slow and controlled, as slow as you possibly can, stay under tension as long as possible with each rep.

With any of the curls you’re going to do, you do not want to be leaning back and using your back muscles to get the bar up, make sure you stay completely straight during the curl or go down with weight. A standing curl requires good core strength.

Because curling with kettlebells used to be frowned upon, I took it upon myself to create a curl that you can do with the kettlebell and helps you reach that pump. You can read more about kettlebells and curling on the link at the bottom of the article. [1]

 

Start the routine once you know your 1RM

 

Kirsten Tulloch Strength CoachKirsten Tulloch Strength coach at LittleTank Training said:

Mobility and stretching in between moves is excellent. That’s just unheard of in bodybuilding training and adds a new and let’s be honest, essential dimension…..

 

First exercise
Barbell Neutral Grip Curl 1RM
This is the rep where you go all out, make sure you’re properly warmed up as you want to be looking like you’re passing a kidney stone while curling this one.

Rest / stretch / mobility 1 to 2 minutes or more

 

Second exercise
Barbell Narrow Grip Curl 1RM
You won’t be able to curl as much as with the neutral grip, number one, because you already lifted heavy and number two, you also need to work balancing the Barbell due to the narrow grip.

Rest / stretch / mobility 1 to 2 minutes or more

 

Third exercise
Barbell Wide Grip Curl 1RM
You can probably do a bit more than the narrow grip, but not as much as the neutral grip.

Rest / stretch / mobility 1 to 2 minutes or more

 

Fourth exercise
Weighted Dip 1RM
You can use kettlebells or plates on your dipping belt.

Rest / stretch / mobility 1 to 2 minutes or more

 

I’m going to keep the reps low in the rest of the routine because you’ve been doing 1RM in which you gave it your all. You did give it your all right?

 

Fifth exercise
TRX Vertical and Horizontal Curl Combo
You perform this 6 reps on each side (since it’s a two in one combo, you actually perform 12 reps on each side). Go to full extension each time and curl in as far as possible, give it a good squeeze at the end of the rep. You want full extension not only to get more range but also to give those tendons a little break each time.

Rest / stretch / mobility 1 to 2 minutes or more

 

Sixth exercise
Weighted Dips
Back to the dipping bar, about 60 to 70% of your 1RM and six reps

Rest / stretch / mobility 1 to 2 minutes or more

Seventh exercise
Kettlebell Side Curl
Six reps on each side, about 60 to 70% of your 1RM

Rest / stretch / mobility 1 to 2 minutes or more

 

Eight exercise
TRX Tricep Extensions
Six reps

Rest / stretch / mobility 1 to 2 minutes or more

 

Ninth exercise
Barbell Curl Neutral Grip
Six reps about 50 to 60% of your 1RM

Rest / stretch / mobility 1 to 2 minutes or more

 

Tenth exercise
Barbell Curl Narrow Grip
Six reps about 50 to 60% of your 1RM

Rest / stretch / mobility 1 to 2 minutes or more

 

Eleventh exercise
Barbell Curl Wide Grip
Six reps about 50 to 60% of your 1RM

Rest / stretch / mobility 1 to 2 minutes or more

 

Twelfth exercise
Weighted Dips
Six reps about 50 to 60% of your 1RM

Rest / stretch / mobility 1 to 2 minutes or more

 

Thirteenth exercise
Kettlebell Squatted Curl
Six reps each side, about 60 to 70% of your 1RM
A great alternative is provided especially for this routine by Strength and Conditioning Coach LittleTank.

Rest / stretch / mobility 1 to 2 minutes or more

 

Fourteenth exercise
Bodyweight Dips
Six reps

Rest / stretch / mobility 1 to 2 minutes or more

 

Fifteenth exercise
Weighted Chin-ups
Six reps about 50 to 60% of your 1RM

Rest / stretch / mobility 1 to 2 minutes or more

 

FINISHERS

Sixteenth exercise
Kettlebell Side Curl Drop Set
Start heavy, do as many reps as possible and drop to a lighter weight, do as many as possible and drop to a lighter weight, repeat till you reached the lightest weight. Do both sides.

 

Seventeenth exercise
Bent Over Bicep Rows
Go till failure

 

Last exercise
Tricep Push-ups
Go till failure

 

That’s the full routine! You want to include this in your training at least once a week. The video can be found below. And don’t forget, you can also download the free PDF[2] to your computer which has all the info from this page, print version and answers to the questions below or you can buy the detailed version which goes into more details on the exercises plus provides safety and other tips.

 

  • Do you know why you should challenge your muscles from different angles?
  • Do you know why it’s important to know the insertion and origin of the muscles?
  • Did you know that the prime mover for elbow flexion (curling) is not the Biceps Brachii? Want to know what it is?
  • Do you know all three muscles in the anterior compartment of the upper arm?
  • Do you know all two muscles in the posterior compartment of the upper arm? It’s not just the triceps!
  • How important is wrist strength during your curls?

 

To get the answers to all the above just unlock the content below, I guarantee you it’s worth those few little clicks. It also has a WHOLE LOT more about each of the above exercises explained in details. Or download the PDF[2] which has everything you can find on this page included and also in print format, or buy the extremely detailed version which goes into the exercise details plus safety points and tips.

 

Buy our shirts online Cavemantraining Beast Mode ON.

Video

Below is the video of the full routine.

[1] Bicep Curls And Kettlebell @#$! Related Article
[2] Click here to download the FREE PDF with this Bicep and Tricep routine
[3] Click here to buy the DETAILED PDF of this Bicep and Tricep routine for max muscle growth
[4] Two Exercise Alternatives With S&C Coach LittleTank

 



Total
1
Shares

Subscribe

Subscribe to our newsletter

By checking this box, you confirm that you have read and are agreeing to our terms of use regarding the storage of the data submitted through this form.