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If you’re looking to add more intensity to your workout routine, the 1000-rep body spartan arm workout is a must.
This intense workout targets all of the major muscle cells in your upper arm, and it can help you achieve amazing results.
So if you’re ready to start seeing serious gains, give this workout a try.
Table of Contents
Who Is Body Spartan?
The company was founded by Gabbi Tuft, who is a former WWE Superstar.
She has always been passionate about fitness and helping others achieve their goals.
Team Body Spartan is all about helping people transform their lives inside and out.
The company offers a variety of products and services that are designed to help people reach their fitness goals.
They have an online store where you can purchase full workouts, fitness gear, and supplements.
They also have a YouTube channel where they upload instructional videos, full workouts, and motivational content.
If you’re looking for a company with years of experience, that can help you transform your life, they are a perfect choice.
Their products and services are top-notch and they are always looking for ways to help their customers reach their goals.
If you want to get in shape and feel great, joining the Spartan Army is the way to go. Check out all of their amazing programs and products here!
Pre-Workout Preparations
The best way to prepare for this workout is to make sure you are well-hydrated.
Drink plenty of fluids in the hours leading up to your workout, and continue drinking water or sports drinks during your workout.
Be sure to eat a light snack beforehand as well.
Something like a banana or toast will give you the energy you need to get through your workout.
And lastly, make sure to get plenty of rest and eat clean carbohydrates, proteins, and fats the night before.
Tips for Having Intra-Workout Success
- Warm up your arms at the start of your workout.
- Start with lighter weights and work your way up to the heavier weights.
- Consume an Intra workout drink to keep your muscles fueled.
- Make sure to use proper form when lifting weights. This will help minimize the risk of injury.
- Take a break if you need to and drink plenty of water during your workout.
- If you’re not used to the intensity stick with light to moderate weight.
- End your workout with a cool-down period.
Following these tips will help ensure that you have a successful workout.
Remember to listen to your body and break when needed.
Don’t forget to hydrate throughout your workout. And most importantly, have fun!
1000 Rep Arm Workout Overview
This 1000-rep arm workout comes from Body Spartan Founder Gabbi Tuft and John Foster.
It is sure to tear your muscle fibers for massive growth.
So saddle up because you’re about to experience some real pain and see some serious results.
Arm Workout Structure
Before we get into the workout here are some things to keep in mind.
- There are 5 total sections
- 3 super set sections including both the bies and tries
- 1 section each for a triceps and biceps exercise (not super set)
- Take rest periods of 2 minutes or less (only after a super set is complete).
- This is a high-volume arm workout. Be sure to use proper form and stick to lighter weight if you have to.
- Focus on getting a full range of motion.
- The workout will have a total of 1,000 reps.
This workout is focused on exercises to achieve big arms.
There’s no fluff involved, just focus, hard work, and a massive pump.
Full Workout
Super Set Arm Workout Section 1
The first of the super sets revolves around the use of a cable machine.
You will be doing cable triceps pushdowns and cable curls using a curve bar.
There will be 4 total super sets with 60 reps each.
Start with lightweight and try to add slightly heavier weight every set.
The goal here is to get your biceps and triceps mind-muscle connection primed for the rest of the workout.
| Super Set | Reps | Rest |
| 1. Triceps Pushdowns, Close Grip Cable Curls | 30 ea | 2 minutes or less |
| 2. Triceps Pushdowns, Close Grip Reverse Cable curls | 30 ea | 2 minutes or less |
| 3. Triceps Pushdowns, Wide Grip cable Reverse Curls | 30 ea | 2 minutes or less |
| 4. Triceps Pushdowns, Wide Grip Cable Curls | 30 ea | 2 minutes or less |
Reps complete: 240
Super Set Arm Workout Section 2
Next up is a superset between reverse grip straight bar preacher curls and dumbbell skull crushers.
This time you’ll be starting each super set with the biceps exercise and finishing with the triceps.
Be sure to squeeze at the top of the range of motion.
| Super Set | Reps | Rest |
| 1. Straight Bar Reverse Curl, Skull Crushers | 30 ea | 2 minutes or less |
| 2. Straight Bar Reverse Curl, Skull Crushers | 30 ea | 2 minutes or less |
| 3. Straight Bar Reverse Curl, Skull Crushers | 30 ea | 2 minutes or less |
| 4. Straight Bar Reverse Curl, Skull Crushers | 30 ea | 2 minutes or less |
Reps complete: 480
Super Set Arm Workout Section 3
Now we have got a seated machine triceps extensions super set with incline dumbbell curls.
By now your arms should be on fire.
But stay strong and keep fighting through those reps.
If you need to use less weight that’s okay.
| Super Set | Reps | Rest |
| 1. Seated Extension, Incline curls | 30 ea | No more than 2 minutes |
| 2. Seated Extension, Incline curls | 30 ea | No more than 2 minutes |
| 3. Seated Extension, Incline curls | 30 ea | No more than 2 minutes |
| 4. Seated Extension, Incline curls | 30 ea | No more than 2 minutes |
Reps complete: 720
Section 4 Overhead Triceps Extensions
This section of the biceps and triceps workout is focused on developing the long head of the triceps.
The triceps exercise you will be using is the Overhead Close Grip Hammer Strength Incline Bench.
Take up to 1-minute rest between sets.
Keep your elbows tucked in to engage the triceps rather than the pec muscle.
| Set | Reps | Rest |
| 1 | 30 | 1 minute or less |
| 2 | 30 | 1 minute or less |
| 3 | 30 | 1 minute or less |
| 4 | 30 | 1 minute or less |
Reps complete: 840
Section 5 Biceps Hammer Curls
Now you will end the triceps and biceps workout with some hammer curls to get the muscle cells in your brachialis fired up.
Take up to 2 minutes of rest between sets.
| Sets | Reps | Rest |
| 1 | 40 | Up to 2 minutes |
| 2 | 40 | Up to 2 minutes |
| 3 | 40 | Up to 2 minutes |
| 4 | 40 | Up to 2 minutes |
Total Reps: 1000
Benefits of This Crazy Arm Workout
There are many benefits to a high-volume arm workout. Here are some of the most important ones:
- Builds Muscle
- Increases Strength
- Burns Fat
- Improves Cardiovascular Health
- Strengthens tendons and ligaments
- Improves mind-to-muscle connection
- Increases arm definition
Arm Workout Recovery Tips
Before implementing the few inflammation tips below it’s important to know that muscle inflammation is normal following a workout.
So you don’t want to instantly try to mitigate it.
This extra blood flow in your arms is working to repair damaged muscle cells.
However, if you’re experiencing excruciating pain then be sure to apply the anti-inflammation tips below.
Immediately following your workout, be sure to drink plenty of water. This will help flush out the toxins that were produced during your workout.
Apply a cold compress to your arms the next day. This will help reduce inflammation and swelling.
Use heat therapy. Heat will relax your muscles and promote adequate blood circulation.
Take ibuprofen if you are experiencing any extreme pain or inflammation.
Get plenty of rest. Your arms will need time to recover from your workout.
Stretch your arms. This will help improve flexibility and range of motion.
Massage your arms. This will help improve blood circulation and promote healing.
Eat a healthy diet. This will help your body recover from your workout and rebuild muscle tissue.
Avoid alcohol. Alcohol will dehydrate your body and delay recovery.
Avoid smoking. Smoking will also dehydrate your body and delay recovery.
Follow these recovery tips and you’ll be back lifting heavier weights with your newly grown muscle fibers!
FAQ
How To Get Big Arms Like John Cena?
To get big arms like John Cena do the following:
1. Single-Arm Overhead Dumbbell Tricep Extensions (4 sets x 8-10 reps)
2. Dips (3 x 8-10)
3. Shoulder-Width Chin-Ups (4 x 8-10)
4. Alternating Standing Dumbbell Curls (4 x 8-10)
For full effectiveness mix this routine with plenty of rest, protein, and hydration.
Concluding the Workout
This 1000-rep workout is a great way to bulk up your arms and achieve massive gains.
The routine is simple but effective and can be completed in a short amount of time.
If you’re looking for an efficient way to build massive arms, give this workout a try!
And also be sure to try the 1,000 rep leg workout that I created.
Sources:
https://bodyspartan.com/blogs/all-articles/1000-rep-arm-workout
https://revolutionaryprogramdesign.com/long-head-triceps/
https://www.everydayhealth.com/pain-management/using-cold-and-heat.aspx
https://aminoco.com/blogs/recovery/how-to-manage-inflammation-after-strenuous-exercise
