Get A-list arms with this bicep and tricep workout

Getting in shape for a blockbuster movie often demands as much from physical training as it does time in front of the cameras

Film stars have to look the part and be the part – being durable enough to take hits.

David Kingsbury is a personal trainer at Pinewood Studios who has worked on films such as The Wolverine, X-Men, Assassins Creed and Thor Ragnarok. 

Kingsbury has shared a bicep and tricep workout that he regularly programmes into A-list schedules. Sticking to this plan can help you build A-list biceps and triceps.

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“For muscle building and muscle maintenance, the majority of your training should be based around standard hypertrophy rep ranges (8-12) and rest periods (60-120 seconds)”, Kingsbury says.

Muscle growth is also achieved by progressive overload, where you’re making gradual, incremental gains in the weight you can lift, reps completed and overall volume hit. 

Kingsbury continues: “Mechanical stress isn’t the only system for muscle gain – metabolic stress also contributes.”

Metabolic stress for muscle growth

This works in a few ways:

• Lack of oxygen supply in the muscles due to the trapping of blood
• A build-up of metabolic by-products such as lactate
• The “pump” of the muscles due to the pooling of blood.

Chasing the pump isn’t a bad thing when it comes to muscle building – it’s not about vanity.

Within your arms workout, it is best to perform exercises that achieve both mechanical and metabolic stress for the best results.

For mechanical stress, it’s advised to focus on heavier loads and a longer rest period. With metabolic stress, you can utilise higher reps and shorter rest periods.

Your arms workout – mechanical muscle

• Narrow barbell bench press (Triceps)
  4 sets x 8 reps
  2 minute rest and repeat
• Narrow grip chin ups (Biceps)
  4 sets x 8 reps
  2 minute rest and repeat
• Dips (Triceps)
  4 sets x 12 reps
  90sec rest and repeat
• Incline dumbbell curls (Biceps)
  4 sets x 12 reps
  90sec rest and repeat

Your arms workout – metabolic muscle

Tricep circuit:

• Bodyweight skull crusher (8 reps)
• Narrow push ups (8 reps)
• Bench dips (8 reps)
  2 minute rest and repeat for 3 rounds

Bicep circuit:

• Half rep curls (5 reps)
• Half rep hammer curls (5 reps)
• Standard curls, hammer curls, cross body curls (5 reps on each)
  2 minute rest and repeat for 3 rounds
  

Read more from inside Mark Wahlberg’s insane daily workout schedule