In this 5th installment of our Badass Workout of the Week, PJ Braun, president of Blackstone Labs and Prime Nutrition, puts your arms to the test with a barrage of biceps and triceps moves that will lead to some serious sleeve stretching when it’s all said and done.  

Even though this is a high volume routine, you won’t need a lot of time to knock out this full-scale, arm assault. What you will need is the strength and determination to put your head down and get the job done. If it’s a killer arm pump you’re after, step up to the iron and give your guns a workout that will leave them smokin’.

Make no mistake, this week’s badass routine will be brutal on your biceps and triceps, but the rewards will be huge if you’re able to go the distance. 

Badass Workout of the Week: Bis and Tris

The Workout

(see the moves in the video above).

Rope Pushdowns: Start with 30 pounds and do 15 reps. Increase the weight by 10 lbs and perform 15 reps again. Keep repeating with no break until you cannot complete 15 reps. This can take anywhere from 5-10 sets.  

Giant Set 
1) Underhand Pushdowns
2) V-bar Pushdowns
3) Machine Dips (done backwards)
4) Strait-bar Pushdowns
All sets till failure between 12-15 reps for 4 total sets.

Single-Arm Underhand Pushdowns: 3 sets till failure with no rest no rest between sets.

Single-Arm Neutral Grip Pushdowns: 2-3 sets till failure with no rest between sets. 

Single-Arm Cable Curl: 4 sets till failure at 15 reps.

Alternating DB Curls: Start heaviest and continuously drop with no rest failing at 12-15 reps per set. One continuous set.  

Incline DB Curls: 12-15 reps superset with Barbell 21’s for 4 total sets.

Single-Arm Hanging DB Curls: 4 sets alternating to failure.

EZ-bar Close-Grip Cable Curls superset with Wide-Grip EZ-bar Drag Curls: 1-2 rotations till failure.

This content is supplied and sponsored by Blackstone Labs and Prime Nutrition. For more on Blackstone Labs, visit For more on Prime Nutrition, visit

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