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10-minute arm training for biceps, triceps



If your arm day routines are so slow and quiet that you're bored to the point of losing your pump, you'll need to retrain yourself. There's no need to keep the tempo down just because you're concentrating on isolation work – you can move just as fast and efficiently while eliminating curls and dips.

Ngo Okafor, CPT, has designed a 10-minute arm day challenge just for you. The two-time Golden Gloves champion knows that you do not have to sink a whole session into slow exercises to increase your weapons. "We are trained with a high-volume workout," says Okafor.

To complete the workout, you only need 1

0 minutes, a bench and a set of mid-weight dumbbells. You make only three different movements, but the high number of repetitions in such a short time span helps to stimulate your muscles and build your stamina. If you're a beginner, this can be your entire routine, while advanced lifters can use the racetrack as a finisher to complete a workout on the entire arm.

The exercises work seamlessly as a racetrack – but do not worry You have problems with the movements. If this happens, put your pride aside and put out your dumbbells for a lighter pair. Be sure to hydrogenate, and follow Okafor's instructions from the above video while he is training with you. Happy sweating.

Round 1

    7 reps from low to medium, 7 reps from medium high, 7 full range

      20 reps

        20 reps

        Round 2 [19659006] 7 reps from low to high medium, 7 reps from mid-to-high, 7 full range

          20 reps

            20 reps

            Round 3

              7 reps from low to medium, 7 reps, medium high, 7 full Range

                20 reps

                  20 reps


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