💪 Elite Performance Coach
Sahil Bansal
Coach | Strength & Physique Specialist
Coach | Strength & Physique Specialist
Elite Training Protocol
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 |
Band Bicep Curl + Band Tricep Pushdown
Superset — light resistance band. Focus entirely on squeezing the muscle at peak contraction. Prime the mind-muscle connection before any load
|
Biceps / Triceps — Activation |
2 Sets 15 each ⏱ 30s rest |
| 2 |
Wrist Circles + Elbow Flexion Mobility
Full wrist rotations, pronation/supination, slow elbow circles — protect the joint before heavy loading. Non-negotiable on arm day
|
Elbow Joint / Wrist Tendons |
2 Sets 20 each direction ⏱ No rest |
| 3 |
Cable Curl + Cable Pushdown (Light)
50% working weight — full range of motion, slow tempo. Grease the groove. Feel both heads of bicep and all three heads of tricep engage simultaneously
|
Full Arm — Warm Activation |
2 Sets 12 each ⏱ 30s rest |
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 |
Close-Grip Barbell Bench Press
King of tricep mass builders. Hands shoulder-width. Lower bar to lower chest with control. Drive through triceps — not shoulders. 75–85% 1RM. No flaring elbows
|
Triceps — All 3 Heads / Chest Tie-In |
5 Sets 5–6 Reps ⏱ 3.5 min rest |
| 2 |
Barbell Curl (Standing)
Elbows pinned to sides. Full supination at the top — rotate that pinky up. Slow 3-second eccentric on the way down. No body swing. This is where bicep peaks are built
|
Biceps Long & Short Head — Mass |
4 Sets 6–8 Reps ⏱ 2.5 min rest |
| 3 |
EZ-Bar Skull Crushers
Lower to forehead with full stretch — tricep long head under maximum tension. Press back to lockout. Keep upper arms vertical and perfectly still throughout the movement
|
Triceps Long Head — Stretch Overload |
4 Sets 8–10 Reps ⏱ 2.5 min rest |
| 4 |
Incline Dumbbell Curl
45° incline — arms hang behind body for deep bicep stretch at the bottom. This position maximally lengthens the long head. Curl slowly — do NOT use momentum. Arguably the best bicep exercise
|
Biceps Long Head — Peak & Stretch |
4 Sets 8–10 Reps ⏱ 2 min rest |
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 |
Overhead Dumbbell Tricep Extension
Arms overhead — maximum long head stretch. Lower behind head slowly, full range. The long head crosses the shoulder joint — overhead position is the ONLY way to fully load it. Don't rush
|
Triceps Long Head — Full Isolation |
4 Sets 10–12 Reps ⏱ 90s rest |
| 2 |
Hammer Curl (Alternating)
Neutral grip throughout — targets the brachialis underneath the bicep. Building the brachialis pushes the bicep UP — creating the illusion of a bigger peak. Slow and controlled, no swinging
|
Brachialis / Brachioradialis — Thickness |
4 Sets 10–12 Reps ⏱ 75s rest |
| 3 |
Cable Tricep Rope Pushdown
Split the rope at the bottom — supinate the wrists for lateral head flare. Elbows locked to sides. Focus on the outer horseshoe. Constant tension throughout — no lockout pause
|
Triceps Lateral Head — Detail |
3 Sets 12–15 Reps ⏱ 60s rest |
| 4 |
Spider Curl (Over Incline Bench)
Chest on incline bench, arms hanging straight down. This removes all shoulder flexion, forcing 100% bicep load. Full squeeze at top, slow negative. The peak contractor — feel every fibre
|
Biceps Short Head — Peak Contraction |
3 Sets 12 Reps ⏱ 75s rest |
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 |
Cable Curl — Triple Drop Set
Start heavy → drop 30% → drop 30% again. No rest between drops. Full supination every rep. Constant cable tension ensures the bicep is loaded throughout. 3 rounds total
|
Biceps — Full Failure |
3 Drops 8/10/15 ⏱ 2 min between rounds |
| 2 |
Sahil's Arm Giant Set Finisher
4 movements, zero rest: Barbell Curl → Skull Crushers → Hammer Curl → Tricep Rope Pushdown. 2 min rest. Repeat 3x. Biceps and triceps fully flushed — total annihilation
|
Full Arms — All Fibres Exhausted |
3 Rounds 10 each ⏱ 2 min between rounds |
| 3 |
Reverse Barbell Curl + Wrist Curl Superset
Cool-down superset — reverse curl for brachioradialis, then wrist curl for forearm flexors. Forearms are the foundation of arm aesthetics. Never skip them. Controlled tempo, no ego
|
Forearms — Brachioradialis / Flexors |
3 Sets 12–15 Reps ⏱ 60s rest |
On every curl variation, your elbows are the pivot — they must not drift forward or swing back. Moving the elbows transfers load to the shoulder and robs the bicep of tension. Pin them and keep them there.
The bicep's second function is forearm supination — rotating the palm upward. At peak contraction, actively twist your pinky toward your shoulder. This fires the short head completely and adds that peak pop.
Most people obsess over biceps. Triceps make up roughly two-thirds of total arm mass. If you want bigger arms, prioritise the long head — it responds to overhead position and heavy stretch loading.
A controlled 3-second negative under load creates more mechanical tension than the concentric phase. The muscle is strongest in the eccentric. Use it. Lower the weight — don't let it fall.
Pairing a bicep and tricep exercise with minimal rest increases blood flow and pump without sacrificing strength. The antagonist muscle actually assists recovery during the opposite movement. Use this to your advantage.
Arms recover fast. Training them 2x per week with 16–20 total sets beats one brutal session. Start at 14 sets/week and add 2 sets every two weeks. Deload every 4th week. Consistency is what builds sleeve-fillers.