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Snap, Crackle, and Pop Your Arms Like HERCULES

March 4, 2017



A person’s arms say a lot about how hard they work in or out of the gym. Stronger and bigger ‘guns’ means you are able to lift more and have a higher chance of converting this into greater performance at whatever you do i.e. sport, work, home chores and injury management. Use this countdown arms workout to give your arms the Snap, Crackle, and Pop workout to create Your Arms Like HERCULES.



With two exercises start at 15 reps for both and work down until you have completed reps for each set down to 1. Watch the video. Apply the same method to do the Arms Countdown Workout below.

Not there yet?

The chin-up & bicep curl countdown workout is for an advanced level athlete.

If you cannot do ALL repetitions for chin-up, try the variations BELOW and combine with Wide Bicep Curls w. Resistance tubing. Alternatively, you can use Dumbbells, a bar or cables for the Bicep component.

Variations of the Chin-up!

Door Handle Rows w. Neutral grip
Pull ups Assisted w. Door
Pull ups Unassisted Negative w. Door
Inverted Rows w. Ropes, neutral grip 
Inverted Rows w. TRX, neutral grip 
Inverted Rows w. Boom gate bar, overhand grip
Pull ups Assisted w. Bar
Pull-ups w. Jumping negatives

How often can YOU do this workout?

Do this workout 3 times a week as a stand-alone routine or in addition to your other exercise for at least 4 weeks.

How to conduct the Arms Countdown Workout
Step 1. Start exercise A. Underhand Chin-ups and complete 15 reps at the tempo given.
Step 2. Without rest, go move onto exercise B. Wide Bicep Curls w. Resistance tubing complete 15 reps.
Rest for the same time it took to complete both sets exercises throughout the session.

For example:
If exercise A. took you 45 seconds and exercise B. took you 45 seconds, take a total of 90 seconds rest before starting the 2nd set of 9 reps for each exercise.

After the rest, go onto 9 reps of A. and then 9 reps of B. taking note of the time it took to complete the pair and resting for that time (NB: It should be less time) before going onto my third and consecutive sets to finish the workout (i.e. 8, 7,6, 5, 4, 3, 2 and 1)
As you get to the last step, you should feel the Pop!

It’s not how hard you hit, it’s about how hard you can get hit and keep moving forward – Rocky quote

What Movement Helps You Pop?

The chin-up and the bicep curl are my two choices here. The chin’s work the back and bi’s and the bicep curls work the gun’s only. It’s a double barrel, superset approach that works well when targeting growth, strength, and aesthetics.
Sure that’s just two exercises but do the figures: If you complete the entire routine—from 15 down to 1—you'll do 120 repetitions of each exercise. That's 240 repetitions. And these aren't just any exercises: They're movements that challenge your back and your entire body

Moves To Crackle!

A. Underhand Chin-ups

Your body, bar, ledge, ropes and chair if required for upward (cheat phase).

Muscles Used
Biceps, lats, forearms

Starting Position
Grab a hold of an overhead object with your palms facing backwards (toward you), and let your body hang straight.
Step 1
Lower yourself until your arms are completely straight and your back is fully stretched. This is the eccentric loading phase.
Step 2
Pause at the bottom
Step 3
Pull your body straight up until your chin is over the supporting surface.
Step 4
Pause at the top before lowering again in step 1.

B. Wide Bicep Curls w. Resistance tubing

Resistance bands, tyre tubes, dumbbells, backpacks, bags, or buckets
Muscles Used
Biceps, triceps, anterior delts
Starting Position
Step 1
Start in a standing position.
Keeping the back straight, lower the hands that are holding your equipment using the tempo given as the first number until the elbows are straight and against your ribs.
Step 2
Pause for the time given as the second number in the tempo.
Step 3
Bring your hands upward towards your armpits using the tempo given so that tension is now on the band with your feet slightly apart, and the arms at shoulder width apart.
Step 4
Pause for the time given as the fourth number in the tempo.
Any Questions?
If you want to know how to work your arms but don’t have a gym or can’t do a chin-up, please just send me an email or leave me a message in the contact area.

Love your training.


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