go go go up yes up up all the way down man folks I used to be Dr Mike then I decided F that I would swear but I can't I'm chilling now I took 18 xanies your boy's comfy in this hoodie I bought them from Jared Jared thinks you're a great zany dealer to your white trash roots this is Conan yes he is a barbarian but he is also a few things he is of many different nations and peoples and speaks no fewer than 9 000 languages how many is it actually five things five yeah whatever five nine thousand it's a lot in any case he is also a comedian and he happens to be an ifbb physique the original he competes against Jared feather they're going to start hitting each other in the face very shortly but before that Conan's got to do a cosmetic thing called get big arms we're gonna train his arms they're already huge he's contest dieting he's low on energy he says let's see if we can get some laughs going at his expense right now are handy dandy RP training app beta says that we have dumbbell Skull Crushers first I programmed them in myself we're going to be doing three sets here very likely 15 to 20 reps nice and light starting out Conan is contest prep we got to start out nice and light to get some heat going through the joints and then we'll go on to heavier stuff later not ideal for most of you folks training but in contest prep weird stuff has to happen we're going to be giving you a ton hopefully of really good cues for this exercise dumbbell Skull Crushers let's get it done and up and one more slow keep them in and up very good rack this is already heavy I would take you pretty close to failure so don't worry about the rep count too much just really focus on quality reps get deep as possible because as it gets harder you're kind of stopping really high keep your head back feeling like this it's the it doesn't go stretching yeah you said you do mostly cables I assume that means you do a lot of press downs and shit so if I'm not used to this horizontal type of tricep exercise it'll just hits an entirely different head of the tricep I do just like almost half the size table and yeah okay up 11 elbows in yes it's gonna be hard 12 down slow control up a couple more 13. let's get to 15 slow vitamin Conan up elbows in on the way down last one good one let's go come on man slow right up go go go rack [Music] good stop good stuff very good it's just like a it's I'm not used to it sure sure yeah but it's a good thing you know sure sure that's why this is my merch be uncomfortable well here you go I'm getting uncle okay elbows in close together the whole time yes just like that now hit it but not straight like so elbows together not turn not at all right here is good it's easy for the dumbbell skull crusher to start flaring out a ton cutting a range of motion it's imperative that you try to bring your elbows close together especially on the way down if you come out you're still using triceps a lot but it's also more pecs you want to make it more try specific by keeping it close and lock and you really want to get into this rhythmic pattern where your elbows are outside of the equation they're locked right in place and then only movement occurs about the joint that it's supposed to be slow controlled on the way down good pause here for Conan and a nice powerful extension no wiggling no weaving just the right stuff tan two more you got this slow [Music] up again slow control elbows in up go go go rack good shit oh no serious burning oh yeah good good very good feeling different than when you do like a push down right yeah a little different way difference so I would say it's probably smart to include some sort of vertical tricep exercise like whether that's a push-out or an overhead variation and then also some form of a skull crusher so if you start implementing that you'll probably see that your triceps get a lot thicker [Music] or something like this really good yeah [Music] next exercise if you guys didn't hear we just had a little conversation about how he can potentially split up his volume in the future so we're gonna do two horizontal exercises for the triceps the next one was going to be an inverted skull instead I'm going to show him kind of how he can make that modification to a horizontal plus a vertical tricep exercise hitting different heads of the tricep or at least emphasizing them with different exercises so the next exercise will since this was horizontal it's going to be a more vertical emphasis we're going to do push Downs with mile reps so I don't think he's done any sort of breast Falls mile reps recently but he is one used to cables oftentimes for his tricep which you just told us and I don't want this entire workout because he is three weeks out from a show I don't want the whole thing to be some sort of Novel stimulus and just fuck them up and really interfere with his training again three weeks out he's been doing a lot of cable shit so instead of just making everything different we're gonna go ahead do some Myra press Downs with the press down that he's normally been doing throughout his last training block and then just that the secondary what we're showing you is all alternating from a horizontal to a vertical tricep seven slow on the way up slow hold that stretch for a second then down yeah there you go keep it close to your body [Music] there it is nine elbows back we're gonna fight those elbows back I know it hurts like hell yeah big push hello eleven slow one more hold that two stretch big push slow as if you're gonna do another rack very good that was a ride I could have done more because the left is the injured one I started like shaking and printing all right the right I could have done at least like three or four more we'll do mine already so we'll do a push-up after the end very cool what is the most it's like a rest boss so the first set you'll get what you get and the rest of the set you're trying to match that but you're obviously going to be really fatigued so you probably fail before whatever it is let's say it's 15. so let's say you get 12 you'll pause for like five seconds do two more pause do another one just like Russ boss basically there you go for the body come on hold the body push push push oh is that the second rest a second we got four more foreign [Music] want you to back up over here put your feet over there and you're gonna do push-ups but here's the deal put your hands right here just outside of your chest come all the way down until your chest touches the ground go all the way up until you're completely locked out that's a push-up representation okay your hips stay nice and high all arms when you're done and you can't do this anymore come down to your knees and do push-ups off of your knees sound good we'll let you know when to do both two goes to the body I know it's fucking hard but don't sacrifice technique that was great actually close to the body come on slow not again you got it go you got it go as if you're another gonna do another slow nice and slow slow resist resist resist don't rack pause wait rack all right three keep that butt up it'll be hard four slow up five again Conan let's go up we'll go to six one more God damn it slow walk out Conan hips up speed yes one more slow up yep come on up up go slow rest a bit rest six sorry six three good God and up again four one last one slow slow wait stop I don't I don't remember when I did last time push-ups feeling good five sometimes yeah all right halfway done anyway this is insane Fila solid pump oh yeah very good I can't badly move my arm again [Music] feet close together come all the way down for the stretch hold slow hold slow just like that triceps are over Corona's triceps are super pumped Now we move to biceps two exercises here the first one being incline dumbbell curls what you want to do is make sure that your chest is pointed up you set the incline just enough to give you a real deep stretch on the biceps at the bottom come up nice and quick and athletically I would recommend pausing at the top just to make sure you can have a stable starting place for that slow eccentric you'll notice we want to come up quick but control the way down that gives us all the benefits of muscle growth and the resultant happiness and connectivity with the rest of your community big biceps you can around hug Grandma hug the dog hug a rat in the sewer hug yourself control two slow ly yep yep Slow Down slow [Music] good shit holy fuck now we're talking burning now we're talking don't tell me it's burning I'm not your gynecologist boom slow last one come on squeeze up slow slow the slowest the slowest the slowest all the way down ride it out oh shit yeah that's one set quote unquote one set six one more one more one more you're here for the pain man yes [Applause] all the way down three three slow nice and slow man slow complete the rep do not slow stop rest don't wrap rest rest wait wait wait wait wait wait do one more real quick and then we'll do two one more right now set it up chest up go yes slow rep Conan all the way down fuck [Music] rested up and then two you're doing great slow slow strong up yes and then slow as ever control control foreign holy shit man yeah that'll work you got a little bump going on [Music] ouch fucking arms are huge fucking Christ it's all fat there guys pure body fat you're like a sumo wrestler or some shit [Music] all right folks end of the arm workout we're in the awesome lighting room here at Fit club turn the lights on we're gonna see how ridiculous Conan can look we have Easy Bar bicep curls we're gonna do three sets and yes they will be my rep match which means whatever he gets on the first set he's gonna have to make the same reps on the second and third getting as many mini sets as he can to get the job done Kane is coming he doesn't have any body fat left either so no hope for him let's get it done 12. slow couple one you got this you got this don't put it down no man let's go go go go go go go go go go go go go foreign [Music] slow down that's it rack excellent lucky number 13 again oh man six or seven put the bar down completely rest and Shake 13 total slow slow good rest a little bit two come on man stop yes go up go go go go slow slow man slow slow down slow all the way down free sounds like such a small number but [Laughter] today's workout will be six total sets of biceps yeah it feels like good good yeah the pump is crazy how's the uh so like similar to your session you do how many sets use like 30. yeah our triceps sent biceps together yeah which is pretty comparing I do just a lot of different angles you know it's just like a pretty comparable pump to what you normally get no I would say a little bit better a little better wow one way to control it great stretch two slow slow last one all the way up come on go come on go go go go go go and then super slow nice and slow super slow super slow don't let don't let me don't let me take it don't let me take it don't let me take it don't let me take it don't let me take it good stuff dude dude all I did was yell [Music] so thoughts that's good excellent yeah okay excellent my arms your uh these are all new techniques to you but within a set you really caught on you never rushed The Eccentric you finish the Reps amazing work very impressive uh it's like you're a professional at this point you're a professional bodybuilder I should maybe do something entering one it's really fun Jared what do you think impressive for a bodybuilder honestly impressive for a bodybuilder because a lot these motherfuckers do this kind of shit that was really good man folks there are barbarians and there are civilized men Conan is a mix of both and an excellent person and this was a phenomenal workout if you want big arms Jesus do whatever fuck he's doing holy shit well that'll sign us off see you guys next time thank you [Music]