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Arms Workout #1: 8 Amazing Biceps & Triceps Exercises

You will never have big biceps & triceps as long as you are under-weight. No matter how many exercises you do. To build massive arms, increase your muscle-mass first by eating a lot & getting stronger.

Workout Description

Eat and Eat: Eat every Three hours. Breakfast – lunch – dinner – post workout & Two snacks. eat till saturation on each meal. Rest: Muscles grow when you’re sleeping or at rest.

Give your arms-muscles a break, they are small muscles.Track Your Progress: Weigh your body and measure your flexed arms every 14 days.Not all arm workouts are the same.

Some touch different parts of the arm, and others may just be for details, having no real rating. We’ve compiled the best and most effective arm workouts that have been created to maximize muscle-growth.

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Here is one of our best workout routines to Build Bigger Arms

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Biceps Exercises

#1 – Close-Grip EZ Bar Curl

Close-Grip EZ Bar Curl

4 Sets | 10-12 Reps | 1min break

Holding an E-Z curl bar at the closer inner handle, and stand up with your torso upright , and make sure that your elbows are close to the torso, while you breathing and with just move your forearms curl the weights forward while contracting the biceps, continue the movement until the bar is at shoulder level, and then slowly bring the bar back to the start position as your breath in .

#2 – Seated Dumbbell Curl


Seated Dumbbell Curl

4 Sets | 10-12 Reps | 1min break

Take your dumbbells and sit on a flat bench , make sure that your elbows close to the torso and rotate the palms of your hands to be facing your torso , by moving the forearms holding the upper arm stationary, then curl the weights and start twisting the wrists once the dumbbells pass hour thighs so that the palms of your hands, and then slowly bring back the dumbbells to the initial position

#3 – Barbell Curls Lying Against An Incline


Barbell Curls Lying Against An Incline

3 Sets | 10-12 Reps | 1min break

Lie on incline bench with your arms holding a barbell and hanging down in a horizontal line. curl the weight up as high as you can and make sure that you curl the weight up just by the forearms , and do not swing the arms after that and slowly go back to the starting position as you inhale

#4 – Cross Body Hammer Curl


Cross Body Hammer Curl

3 Sets | 10-12 Reps | 1min break

Took a dumbbells and stand up straight and make sure that your hands down at your side with your palms facing in . curl the dumbbell of the right arm up into your left shoulder as you exhale. and you should touch the of the dumbbell to your shoulder . and the slowly lower the dumbbelle to the starting position and repeat the same movement for the left arm

Triceps Exercises

#1 – Close-Grip Barbell Bench Press

Close-Grip Barbell Bench Press

4 Sets | 10-12 Reps | 1min break

#2 – Cable One Arm Tricep Extension


Dips - Triceps Version

4 Sets | 10-12 Reps | 1min break

#3 – Dips – Triceps Version


Dips - Triceps Version

3 Sets | 10-12 Reps | 1min break

#4 – Lying Dumbbell Tricep Extension


Dips - Triceps Version

3 Sets | 10-12 Reps | 1min break

Conclusion

Building muscles in your biceps & triceps is not any different than it is with big muscle groups like lats or quads. Like those muscle groups, your biceps & triceps respond to heavy weight in addition to high volume, but they need more time for recovering in purpose to sizable gains.

These exercises provide more than suitable arm work. Make sure to keep the concentration high and the move quick. Hit them hard & fast, and watch ’em getting bigger and grow!

Workout Summary

Main GoalArms
Workout TypeBuild Muscle
Training LevelIntermediate
Days Per Week1
Equipment RequiredCable, Dumbbell, Barbbell
Target GenderMale, Female

Workout Routine

Biceps Exercises
ExerciseSetsReps
410-12
410-12
310-12
310-12

Triceps Exercises
ExerciseSetsReps
410-12
410-12
310-12
310-12

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