Eddie Hall has teamed up with legend of bodybuilding, Flex Lewis, to bring us a 30-minute arm session to end all arm sessions. Hall has recently turned his passion from powerlifting to bodybuilding, and who better to join forces with than seven time Mr Olympia winner, Flex Lewis. 'It’s put more size on me in thirty minutes than 2 hours, if I’m being honest,' noted Hall at the end of the session.
Not for the faint-hearted, the workout has a 100-rep gauntlet to challenge your triceps to full exhaustion. With a mix of grips and sets, you'll be working to failure and have 300 reps in the bag before you've even started – if you count the gruelling tricep gauntlet as a warm up, as Lewis recommends.
The bodybuilders complete 3-4 rounds, but we're sure 1 round as a finisher would be sufficient. Unless you are getting ready for your next bodybuilding show like Hall, of course.
Time for arm obliteration, Hall and Lewis style.
Hall and Lewis use a range of different sets and reps throughout the workout, so always make sure you adjust the rep schemes to your ability.
Tricep gauntlet: 3-4 rounds
Tricep extensions wide x 20 reps: Begin the gauntlet by completing tricep extensions. Stand facing the cable machine with a rope attachment, lean your torso slightly forward. With the elbows pinned to your waist, extend the arms until they are straight, split the rope wide. Reverse the movement.
Tricep extensions close x 20 reps: Repeat another set of 20 tricep extensions, this time keep the rope close and extend the arms so that they are close to your hips.
Overhead tricep extensions x 20 reps: Turn away from the cable machine, with a staggered stance hold the attachment overhead with extended arms. Bend the arms behind your head and then extend the arms to straighten. Lewis recommends to get a big stretch between each rep.
Push downs underhand grip x 20 reps: Using the bar attachment, with an underhand grip (palms facing upwards), lean the torso forward and bend the arms ready for your first rep. Extend the arms with the elbows pinned to the waist. Reverse the movement ready to repeat.
Push down overhand grip x 20 reps: Swap the grip to an overhand grip (palms facing downwards) and complete the reps until you hit 100 in total. Lewis recommends to not cheat the reps and decrease range of movement, make sure you bend the arms fully and extend right until the bitter end. If you made it this far, congratulations.
Incline tricep extensions x 25 reps
Begin with the bench set at roughly 30-45 degrees. Lie back on the bench with the dumbbell over your shoulders. Keep the elbows in place and bend the arms so that the dumbbells descend behind your head. Extend the arms and squeeze the triceps with each rep.
Machine overhead tricep extension x 25
Complete the same exercise on the tricep extension machine, use a suitable set up for your needs. Focus on stretching the triceps between each rep before you extend the arms.
Bicep curls x 25 reps
Hall and Lewis perform 25 reps of bicep curls before completing sets of 10, and increasing and then decreasing the weights in a 'pyramid' fashion. They complete an isometric hold for a beat at the top of each rep before they move on to the pyramid sets. Begin standing tall with the dumbbells at your side and an underhand grip (palms facing upwards). Keep the elbows locked to your waist and curl the weights upwards towards your collarbone. Reverse the movement.
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