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:

free video of the complete routine
free download of the PDF with the same details on this page behind the social locker
more information behind a social locker
PDF with over 4,000 words and 17 pages for you to purchase if want all the exercise details and alternatives

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:

Brachium 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 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.