Biceps & Triceps! GET HUGE ARMS NOW!



Download The MS PHONE APP:
Code: 5OFF100 ($5 off $100+)
Code: 10OFF200 ($10 off $200+)
Code: 15OFF250 ($15 off $250+)

Online Coaching (Custom Routine & Meal Plan):

Swole O'Clock – Top Quality Bodybuilder Wrist Watches:

FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off –

Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! – 10% off coupon code! "MS10" –

Fitness Genes – Maximize YOUR Genetic Potential! –


Are you looking to gain some SERIOUS muscle on those biceps and triceps? This routine follows a super strict TEMPO and rep range that is intended to do just that. You will feel a pump like never before Nation! Summer is around the corner and pretty soon you will be finding all kinds of excuses to point to which way the beach is!

• TEMPO: 2-2-4
• 10 reps per exercise
• Rest 30-60 seconds MAX between sets
• 3 sets- Biceps
• 4 sets- Triceps

(0:25)- Routine Sets & Reps

(1:13)- Wide-Grip Barbell Curl
(2:40)- Single-Arm Alternating Dumbbell Curl
(4:12)- Dumbbell Hammer Curl

(5:45)- Close-Grip Bench Press
(7:49)- Power Bomb
(9:35)- Standing Reverse Pull-Down

Check out my BSN Profile!

Need to soundproof your studio?

Best deals on home fitness equipment! (Dumbbells, Exercise Balls, Benches, Mats)

Rates : 0
  1. ScottHermanFitness / August 25, 2015

    Can you guys believe this is me THREE years ago? It’s amazing how far we
    have all come!

    This routine was removed from YouTube for some reason, so now it’s a
    throwback Tuesday routine! Haha

    But above all else, it’s a good reminder to me that no matter what, you can
    always improve!


    • TEMPO: 2-2-4
    • 10 reps per exercise
    • Rest 30-60 seconds MAX between sets
    • 3 sets- Biceps
    • 4 sets- Triceps

    (0:25)- Routine Sets & Reps

    (1:13)- Wide-Grip Barbell Curl
    (2:40)- Single-Arm Alternating Dumbbell Curl
    (4:12)- Dumbbell Hammer Curl

    (5:45)- Close-Grip Bench Press
    (7:49)- Power Bomb
    (9:35)- Standing Reverse Pull-Down

    • Phil Hunter / August 27, 2015


      What would you say is the biggest thing that you have learnt in those three

    • lola utrecht / August 27, 2015

      why did you lay down on your shoulders when you did your bench presses? and
      not your back

    • Joel Rusk / September 6, 2015

      +ScottHermanFitness That’s hilarious. I was battling the notion of
      commenting on your physique and thought maybe your recent strong man
      training was inhibiting your aesthetics, because you did not look as cut
      and smaller as well.
      Big light bulb went off when I read this haha.

    • vamoscriar Portugues / October 27, 2015

      +loran wernert laying on your shoulders isolates chest and arms while if
      you lay on your back you use other muscles as well

    • ‫טל אליאס‬‎ / April 5, 2016

      that moment when you are on your 2nd set on the bicep curl with 8 more reps
      on each hand and your grip is already dead but you gotta keep going . Dude
      this workout is scary and insane!

  2. loriusable / August 25, 2015

    I felt like this is not you now :D

    • ScottHermanFitness / August 26, 2015

      Haha its not! Thats me 3 years ago!

  3. Colossus Fitness / August 25, 2015

    nice routine brother, huge throwback eh! ahaha

  4. Anabolic Aliens / August 26, 2015

    So much more energy nowadays hahaha

    • ScottHermanFitness / August 26, 2015

      Haha yeah man totally different!

  5. Nick Novak / August 26, 2015

    What is the song/beat at the end of his vids?! Driving me crazy trying to
    find it.

  6. Oliver Wright / August 26, 2015

    Awesome video! Defo going to use this, thank you!

    • ScottHermanFitness / August 28, 2015

      +Oliver Wright Awesome Oliver! Tear it up!

  7. wee brandon / August 31, 2015

    scott is this an old video?just curious

  8. ajaaniajaa / September 14, 2015

    I tried the biceps ones today, slowly going down for 4 seconds actually
    hurts the opposite side of my elbows.

  9. Dave McCarty / October 6, 2015

    What I don’t get about all these different fitness channels is that they
    offer tons of videos for free on Youtube, yet they have their own website
    which allows customers to buy into their program. What is so different from
    what you offer on Youtube to what you offer on your website?

  10. Richard Loshaw / November 5, 2015

    fantastic workout man. I think my arms are still recovering.

  11. Keene Javier / November 9, 2015

    Scott hippie fitness

  12. diamondflame45 / November 17, 2015

    How do you know when to increase the weight for these exercises? Do we
    increase the rep range as well or stay at the 10 rep range as we increase
    the weight? Thanks.

  13. harris aziz / November 21, 2015

    Hey dude I really want to try this out but how lighter should the weight
    be? When I do normal barbell curls I put about 10kg on each side and can
    rep them about for 8ish reps. If someone could help me out that would be

  14. sickgnarsty / December 10, 2015

    Thank you so much for this workout, Scott! This may have been the hardest
    workout for my biceps I’ve had in a very long time. However, I’m not
    feeling a lot of soreness in my triceps. Any tips there?

  15. Brennan Moulthrope / January 12, 2016

    Doing this tomorrow

  16. Aaron Martin / February 6, 2016


  17. Resident Evil Umbrella / April 3, 2016

    That’s a workout that looks like something I’d enjoy, and it doesn’t look
    so difficult or frustrating. I’ll give it a try soon.

  18. Dheyran101 / April 22, 2016

    heyy Scott…I’ve been working out for 4 months now..I do see results but
    its very slow and I do routine workout…and I have this friend who cant
    beat in arm wrestling and a cousin who is thin as hell…but he could be
    this…can you tell me why…and possibly give me some working out
    tips…and I’m 16 btw

    • legend of aesthetic / May 1, 2016

      hey man, i’m 16 too and i’ve had that too, just make sure u lift as heavy
      as possible with proper form and as many reps as the routeins ur doing
      says. and calories are so important, your body weight in pounds x 11 and
      add 500 to the number and that’s how u can know the calories u need, 40%
      carbs 40% protein 20% fat and there you have it brothah 😀 good luck.

    • Dheyran101 / May 1, 2016

      +just me thx alot man that’s surely gonna help

    • legend of aesthetic / May 1, 2016

      +Dheyran101 any time my man!

  19. Ronaldo 7 / July 27, 2016

    Me & my workout partner take for ever to do this workout so slow but good

Leave a Reply