Biceps & Triceps – NO EXCUSES – Muscle Building Workout!



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Vascularity and a pump so thick it feels like your arms are about to EXPLODE. That is exactly what you’re going to get Hermanites! By working with short 60 second rest periods and keeping the volume extremely high there is NO EXCUSE to why your arms won’t grow after a few weeks of this routine. Be sure to keep proper form and ALWAYS train in full range of motion Nation! #HTH #SHFAthlete

Check out the other videos in this series!

• Rest 60 seconds MAX between sets

(1:30)- Routine sets & reps

WARM-UP: Rest 60 seconds MAX between sets
(1:40)- Dumbbell Curl (2 sets: 8 reps per side)

BICEPS: Rest 60 seconds MAX between sets
(2.31)- Dumbbell Bicep Curl (4 sets: 10 reps per side)
(4:13)- Single-Arm Preacher Curl (4 sets: 10 reps per side)
(6:22)- Reverse Barbell Curl (4 sets: 10 reps)
(8:01)- Dumbbell Drag Curl (4 sets: 12 reps)

TRICEPS: Rest 60 seconds MAX between sets
(8:54)- Close-Grip Bench Press (4 sets: 10 reps)
(9:43)- Standing Dumbbell Overhead Extension (4 sets: 10 reps)
(10:20)- V-Bar Push-Down (4 sets: 10 reps)
(10:54)- Tricep Kickback (4 sets: 15 reps per side)

Rates : 0
  1. carl marois / March 27, 2015

    This is youre worst video so far. Youre form is horrible on every exercise
    sorry but no… Using too much front delt when your curling. You said youre
    not swinging ? Thats what you do on every single rep with the supinated
    curls… using the lower back as much as you can to lift the weight youre
    not using youre biceps at all… No core , using back , delt and legs to
    lift thats too heavy.

    • Carl Marois Richer / July 10, 2016

      +Workout Clips TV btw this comment is 1 year old lol… Your like 20% bf
      and you said im a sweaty fat ??? hahahaha gtfo here fatass.

    • XxEpicGamingxX / July 10, 2016

      +Carl Marois Richer

      Didn’t know that at first though did I you mongrel.

    • XxEpicGamingxX / July 10, 2016

      +Carl Marois Richer


    • Eric Tat / July 16, 2016

      +Mr Grab Steal Ya Girl it actually is… when your form is off you are
      still working out, just the wrong muscle. he doesn’t even keep his elbows
      locked in when he did biceps. bad form doesn’t make you weak, but it
      hinders the growth of the muscle you are working on due to other muscles
      helping the lift.

  2. Bobby Jones / May 6, 2015

    He does them while not even leaning back or using his back. That’s using
    your bicep muscles totaly. I’m trying to learn how to do that maybe I’m not
    strong enough because I can do that to the 20s bit not 25s 

    • riceme / March 3, 2016

      +Bobby Jones Hey friend did you also see an increase in bicep size?

    • Juan Victor / March 10, 2016

      +Bobby Jones gainzzzz.

    • Maybre4 / April 10, 2016

      +Bobby Jones Front delt.

    • Steven Alexander / April 12, 2016

      hey you need to know that do exercises by yourself without any plan can
      affect your health seriously, if anyone else is searching for gaining
      muscle and make your body be perfect, try *Imodstyle Muscle Building* (Have
      a quick look on google cant remember the place now ) ? I’ve got some
      awesome things about it! I *just do these exercises 4 days a week! I got 6
      pack abs after over 3 weeks follow that training, have gained about 20
      pounds of muscle*

    • Mochachino / June 2, 2016

      a year later so probably too late. How you getting on? For anyone else that
      reads this, if you are on your own in the gym without a spotter, on the
      last few reps you can use some motion to swing and lean back to get the
      weight up to the top, and then really focus on the eccentric movement, nice
      and slow on the way down. Thats where you cause the most trauma etc

  3. Darth Shale / April 19, 2016

    Who the heck is disliking these videos? And why? He is obviously giving
    good tips and he has the physique to back up what he is saying. So why
    dislike when you’re getting free workout advice??? Seriously..

    • shr4n / April 26, 2016

      +Darth Shale this is just insane useless volume

    • Eric Tat / July 16, 2016

      He is fit but his form isn’t right. Bad form leads to injuries and hinders
      muscle growth. I assume that is the reason for the dislikes.

    • Darth Shale / July 16, 2016

      +Eric Tat The vast majority of the time he uses good form. Every weight
      lifter uses somewhat bad form occasionally, especially if they’ve already
      done a bunch of sets using strict form, in which case using bad form to
      crank out a couple more reps isn’t a bad thing. If you were to go your
      entire workout using bad form, that wouldn’t be healthy. But Scott doesn’t
      do that.

    • Eric Tat / July 16, 2016

      +Darth Shale The very first workout he did was already wrong. If you search
      “proper bicep curls”, they tell you that his “full range of motion” engages
      the delts and foreman instead of isolating the bicep. This is only one of
      many things he does wrong in the video. I personally don’t care what you do
      in the gym, but when somebody posts a video online claiming that his way is
      proper form, it is very misleading and even dangerous to people that take
      his advice. This my first video of his that I’ve seen and based on what
      I’ve seen, I won’t be referring to his videos to expand my knowledge.

    • Darth Shale / July 16, 2016

      +Eric Tat Well, that will be your loss then. Because as I said, in the vast
      majority of his videos he uses good form, and advises his viewers to follow
      his example and use good form as well. He has a very good reputation and a
      huge fan base on youtube. Your analysis of full range of motion is
      completely false. You clearly know nothing about weight training. There is
      nothing wrong with using a full range of motion in any given exercise.
      Those who don’t are cheating themselves out of the full benefit of the
      movement. Short range of motion has its place in weight training too, but
      the majority of the time you should be using full range.

  4. JustinSTeam2 Airsoft GoPro Gaming / April 20, 2016

    awesome video

  5. money maker / April 29, 2016

    Wheres the barbell bicep curl :(

    • Juan Victor / June 1, 2016

      E-Z bar is better (;

    • zafeiris rez / June 13, 2016

      +Juan Victor on barbel curl I activate more bicep muscle cuz of the wrist

  6. ObsessiveFanBoy / June 2, 2016

    Hey Scott what headphones are you using in this video?

  7. CoolBurnz / June 11, 2016

    Lmao I was “curling” 50 lbs and gained like no mass then learned about
    ranges of motion and dropped my weight to 35 doing it properly and gained 2
    inches on my biceps in 3 months

    • zafeiris rez / June 13, 2016

      wow m2 I was curling 15kg then dropped it at 10 and it was much better

    • manchu / June 30, 2016

      +zafeiris rez so to get better results when you curl go all the way down
      and not 75% or anything like that

  8. chris pine / June 20, 2016

    his form is bad.

    • chris pine / June 25, 2016

      +Hameed Khan lol. K

    • Eric Tat / July 16, 2016

      I was wondering about that. isn’t he moving his elbows too much with his
      “full range of movement”?

    • Eric Tat / July 28, 2016

      +Uxellodunon lol your ignorance is why you will be nothing but a follower.
      just because he’s fit doesn’t mean everything he does is perfect… I’ve
      seen way fitter and buffer guys say he’s wrong and doing cheat lifts. Plus
      bad advice on YouTube can lead to people injuring themselves without know
      why. Stop being a fan boy yes man and open your mind to perspective.

  9. Marvin Velasquez / June 29, 2016

    Nice workout but using a little back and shoulder dont be afraid to lower
    the weight.

    • Richard Marshall / July 10, 2016

      OK Mr youtube specialist

    • Marvin Velasquez / July 12, 2016

      +Richard Marshall ive bin working out my hole life i think i know i thing
      or two about working out… It’s all about mind muscle connection.

    • Mauricio Maria / July 14, 2016

      +Marvin Velasquez Hey man! Hope you’re fine. Could you pelase give me a
      hand on understanding what that “muscle connection” is?

    • Marvin Velasquez / July 21, 2016

      +Mauricio Maria it takes time dont think you can do it over night. Just
      have to flex really hard and squeeze the muscle slow and controlled and
      dont be afraid to lower the wight perfect form is key. And you always have
      to warm up before you workout i hope i helped you in some way man.

    • Mauricio Maria / July 21, 2016

      +Marvin Velasquez Thanks man! I will work on it.

  10. Greensky02 / July 4, 2016

    I feel like this workout would destroy my shoulders!

    • Greensky02 / July 20, 2016

      Under-hand grip while lifting dumbbells and over the shoulder presses.
      Those shoulders will feel it!

    • nvmffs / July 20, 2016

      +Greensky02 The grip is irrelevant actually. Inclune dumbbell curls are
      done with underhand grip too but don’t invonve shoulders at all, when done

    • Greensky02 / July 20, 2016

      +nvmffs I was thinking more along the lines of adjusting the weight to
      align with your other muscles, taking stress off of the shoulder. Bench
      pressing dumbbells overhand for example should stress the shoulder more
      than bench pressing with a side grip on the dumbbells, since the weight is
      distributed differently.

      I could be wrong though. I’m no expert. It’s just what I’ve heard and

    • nvmffs / July 20, 2016

      +Greensky02 That’s true but it’s not due to the weight being distributed
      differently. It’s because of the way the shoulder cuff is constructed. The
      grip isn’t really the culrpit here. What it does is, it forces you to flare
      your elbows and that’s what causes shoulder problems because over time this
      will build up into a supraspinatus impingement. You can still use overhand
      grip but try to tuck in your elbows as close to your body as possible and
      you’ll be fine. On a decline bench it’s actually not hard at all to use
      overhand grip and keep your elbows at 45 degrees. On an incline though, my
      advice is, just use a different grip. I prefer the reverse grip as it
      stimulates the upper chest the most but a neutral grip will always be the
      safest, not just for the shoulder but for the wrists too, be it a bench
      press, a dip, a biceps curl or a pull-up.

    • Greensky02 / July 20, 2016

      +nvmffs Good advice and explanation! I always have problems now with my
      shoulders, so I’m trying to be safe in my workouts now. Tucking in the
      elbows is something I’ll focus on.

  11. minty mode / July 5, 2016

    Hahaha.. Pull the same faces has me..

  12. Genesis Ex / July 6, 2016

    I know it’s 60 sec between each set but what about after you finished
    exercise and what to do a different one. How long until you do another
    workout. like if you did triceps exceeds and 60 sec between sets and wanted
    to do bicep and terms u finished all set and tend reb how long should you
    wait until next exercise?

    • Sebastian Gamre / July 9, 2016

      60 seconds 🙂

    • Genesis Ex / July 9, 2016

      +Sebastian Gamre I know in between sets is 60 I’m talking about different
      excerises. transitioning from like bench to curl is what I’m saying.

    • Sebastian Gamre / July 9, 2016

      +Genesis Ex yeah, he said 60 seconds between each set and exercise

  13. Payton Decorah / July 13, 2016

    Reverse curls are a motherfucker, but I need it :D

  14. Nick K / July 14, 2016

    i try 30 lb dumbbell but i cant go for 10 rep 4 set only 8 rep 2 set my arm
    is death already, but i can do 25 lb for 10 rep 4 set. what should i do?go
    will 30 or 25.

    • ripppking / July 17, 2016

      Just lower the weight as your sets go up

  15. eugene mcloughlin / July 15, 2016

    no tricep dips wow best exercise i think

  16. Tarun Malhotra / July 17, 2016

    it is good to see that someone build good physique without roids…Cheers

  17. leopldo alvarez / July 24, 2016

    you have a video for kove handles or belly work out?

  18. Dewi Hughes / July 28, 2016

    How often would you do these exercises per week?
    I’m currently working just one muscle group per week, ie biceps Monday,
    Triceps Tuesday, Legs Wednesday, Back Thursday and Chest Friday.
    I have a minor injury to my shoulder at the moment so I am skipping on
    shoulder exercises.
    I also do cardio everyday but mostly sit ups and bike.

    • Julio Flores / July 29, 2016

      Working out muscle groups once a week is more than enough

    • Dewi Hughes / July 29, 2016

      Thank you

  19. segason6 / July 29, 2016

    Hey Scott ! I just have this question about fully extending arms when doing
    supinated curls. For someone like me who has short biceps (longer tendons
    similar to Arnolds), would you still recommend to extend your arm and flex
    triceps aswell? Considering that you seem to have long biceps … Great
    workout footage

  20. Marc Pfister / August 4, 2016

    Scott are you against Dropsets as first set now??

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