Video: Biceps & Triceps Volume - Jon Irizarry Trains Arms
Part of being consistent and doing this "over and over and over again" as Jonathan Irizarry mentions in the intro to this video is having maintenance periods when work schedules get busy or life explodes and physically getting to a gym with traditional barbells and dumbbells is not possible.
Most of the exercises performed by Jon here have bodyweight or band alternatives. While you might not be able to continually progressively overload and build size and strength with bands and bodyweight exercises especially if you are an advanced lifter YOU ABSOLUTLEY can maintain what you have built this far in you size and strength with bodyweight and band resistance alternatives to these exercises.
Stay active and maintain so you can hit the ground running when we are all past this speed bump!
Every exercise Jon performs in this video are preceded by 2 lighter sets and 2 heavy working sets for a total of 4 sets of 10-12 reps.
Close grip bench press
Overhead barbell extension
Alternate dumbbell curls
Preacher dumbbell concentration curls
Dumbbell hammer curls