How to Get Big Arms – FASTER! (Biceps & Triceps “Death Set” Workout)

How to Get Big Arms – FASTER! (Biceps & Triceps "Death Set" Workout)
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About Today's Video:

Are you ready to see one of the ONLY bicep and tricep workouts that make my arms sore for days?!

Here is how it is performed:

A1. Lying Cable Curls
3 sets of 20-25 reps
2011 Tempo
40 sec. rest

A2. Close Grip Push Ups w/ Band on Back
3 sets until failure
2011 Tempo
40 sec. rest

B1. Standing Cable Curls
3 sets of 15-20 reps
1011 Tempo
45 sec. rest

B2. Close Grip Press w/ Chains
3 sets of 15-20 reps
1011
45 sec. rest

C1. Rope Pull Down
1×50 DEATH SET*

C2. Standing Cable Curls
1×50 DEATH SET*

*How To Perform Death Sets:
DON'T stop until you achieve the goal number of reps (i.e. 50). Most likely you will not be able to complete the desired number of reps without pausing. That is acceptable. Just take 15 second breaks every time you "hit a wall". Once you reach 50 you're done. Have fun! 😉

Train hard, train smarter, build faster.

Vince Del Monte
Honors Kinesiology Degree
PICP Level 1 and 2 Certified
BioSignature Modulation Practitioner
PIMST & FFT Certified
Precision Nutrition Certified
WBFF Pro Fitness Model

Challenge your training partner by sharing this workout!

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29 comments
  1. Coach Garner / August 20, 2014

    Another killer video in the series Vince! Loving these Muscle Camps!

  2. l-D1-l / August 20, 2014

    Vince are you gonna accept the ALS ice bucket challenge issued to you by
    mike Chang ?

    • Vince Del Monte / August 21, 2014

      +l-D1-l Challenge WAS accepted. Video will be up shortly 🙂

  3. sorooshusa / August 20, 2014

    couple of these guys are huge and ripped, bigger and possibly better bodies
    than Vince, so why are they there? I mean obviously whatever they have been
    doing was working so far so i dont understand, where do you draw the line
    between need and want?

    • Waqas Ashraf / August 20, 2014

      Maybe they hit a plateau

    • Chad Keith / August 21, 2014

      Why does anyone get coaching? Because they want to learn MORE. As soon as
      you get close-minded, you stop learning; when you stop learning you stop
      exercising your most important muscle – your mind. Open yourself up to
      learning sorosh, you might be surprised what you can learn. The more I
      have learned, the more I have realized just how little I actually know.
      There is ALWAYS room for improvement.

    • Lisa Jacobs / September 7, 2014

      +sorooshusa
      I actually don’t see anyone in this video that is huge and ripped, and even
      if they are they can still stand to learn, and you can always get bigger if
      that is your goal, and as Chad Keith said up above, you need to understand
      the idea of being coached..even if you are huge and ripped, people plateau
      and have sticking points and lagging body parts that need new training
      techniques..coaches need coaches, pro’s need coaches, training is ever
      changing, as bodies change over the years!!

    • SlipKnoTRokr / January 20, 2015

      Even Vince has a trainer. You can always learn something.

  4. razzle82 / August 21, 2014

    Hi Vince, Can you please do a video about German Volume Training

  5. Mario Camarena / August 22, 2014

    Vince, I’ve received an email from you about the 10 foods men should avoid,
    and there’s something thats been bothering me, I really admire you but it
    says that quinoa is one of those foods, and I think that it was you who
    recommended it on an article, am I wrong? I’m pretty sure that I read that
    article on your site, just need some clarification, greetings and my
    admiration for you still alive no matter what

    • Flavia Del Monte / August 23, 2014

      That was email was intended to be taken with a grain of salt 🙂

  6. Maximus Meridius / August 24, 2014

    Why are the number of reps so high?

    • Eric Weston / August 27, 2014

      Just press play on the video.

    • Maximus Meridius / September 9, 2014

      +Eric Weston I’m not talking about the death sets I’m talking about the
      straight sets; the prescribed rests are between 15-20.

  7. AjTheCritic / August 24, 2014

    Vince, could you substitute the band on your back when doing close grip
    pushups with a plate?

    • Vince Del Monte / August 26, 2014

      That would make it hardest at the bottom, not top…

  8. MLBC17 / August 25, 2014

    Vince originally I found you when I started up my gymming. Then I found Big
    Ben (through you). Then through him, I’ve discovered Poliquin.

    Every time I see you guys, I get this analogy in my mind of you being the
    apprentice, Bpak being accomplished graduate, and Charles Poliquin being
    the Grand Master or something haha. (That’s not to criticise you, but you
    said yourself that it is an admirable thing to have a coach even when one
    is as experienced as you are!)
    I do quite like that you’re a tad bit more.. positive than the other two.
    The guys can sometimes be rough with the tough love! You’re more like a big
    brother

    • Vince Del Monte / August 26, 2014

      Cool man… yeah, we all play to our strengths in our coaching styles. No
      offense taken.

  9. Zeus Dranga / August 25, 2014

    damn if you have small arms why do you talk how to build arms ..

  10. Eddie Ed / August 27, 2014

    Vince you the man I learned something already Thanks

  11. Its Time Tv / September 1, 2014

    I love how you say albows instead of elbows 

  12. Chocolate Kisses / September 4, 2014

    Hey Vince. Muscle Camp looks like fun. Is it just for one day?

  13. dorotej taseski / September 6, 2014

    when im doing close grip press my chest are pumped but my triceps is not
    any tips for me …….>?????? tnx

  14. Connor Husted / September 12, 2014

    Could this technique be used to add overall mass to the arm??

  15. Dimitri Richie / March 17, 2015

    You are an amazing trainer… Now I understand what are you trying to say in
    the video. Thank you.

  16. Lee Grogan / May 2, 2015

    I’ve been watching alot of videos and none of them has went into the
    importance of form as much as you have. Ive been working out for about 3
    months and i have gained 8 pounds already im at 177 now. Now keep in mind
    i’ve been eating 3100 calories a day. I dont have much body fat you can see
    my abs somewhat. I’ve been helping some guys out and they have seen a
    tremendous change in there bodys. If someone wanted a good YouTube channel
    for training this is the one. But i just wanted to say you are a true
    trainer. Keep up the good work. 

  17. Jorge Mirabal / May 11, 2015

    Your workouts are awesome. . .

  18. Raymond Smith / May 16, 2015

    This death set sounds dope! Im mosdef gonna try it my next arm workout!

  19. kingslove1 / July 22, 2015

    Very good exercise.

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